Prep - Warm-up
MAIN: Varied Not Random - Apr 07, 2025AMRAP 6 mins: Pull-ups, Push-ups, Russian Kettlebell Swings, and Air Squats
Complete as many rounds as possible in 6 mins of: 5 Pull-ups 7 Push-ups 10 Russian Kettlebell Swings, pick load 12 Air Squats
Performance
MAIN: Varied Not Random - Apr 07, 2025Row : 4x 750 m, rest 2:30
Each for time: Row: 4x 750 m Rest 2:30 between efforts.
See VNR Prep track for warm-up.
Fitness
MAIN: Varied Not Random - Apr 07, 2025Row : 4x 750 m, rest 2:30
Each for time: Row: 4x 750 m Rest 2:30 between efforts.
See VNR Prep track for warm-up.
Elements
MAIN: Varied Not Random - Apr 07, 2025Row : 4x 350 m, rest 2:30
Each for time: Row: 4x 350 m Rest 2:30 between efforts.
See VNR Prep track for warm-up.
Dumbbell Only
MAIN: Varied Not Random - Apr 07, 20254x RFT: 35 Dumbbell Sumo Deadlift High-pulls
4 rounds, each round for time, of: 35 Dumbbell Sumo Deadlift High-pulls, pick load Rest 2:30 between each round.
See VNR Prep track for warm-up.
No Equipment
MAIN: Varied Not Random - Apr 07, 2025Run : 4x 600 m, rest 2:30
Each for time: Run: 4x 600 m Rest 2:30 between efforts.
See VNR Prep track for warm-up.
Prep - Warm-up
MAIN: Varied Not Random - Apr 06, 2025AMRAP 6 mins: Toes-to-bars, Ring Dips, Wall Balls, and Glute Bridges
Complete as many rounds as possible in 6 mins of: 5 Toes-to-bars 5 Ring Dips 7 Wall Balls, pick load 10 Glute Bridges
Performance
MAIN: Varied Not Random - Apr 06, 2025AMReps 7 mins: Burpees, Overhead Squats, Chest-to-bar Pull-ups, and Assault Bike Calories
As many reps as possible in 7 mins of: Burpees, 1 min Overhead Squats, 115/85 lbs, 1 min Chest-to-bar Pull-ups, 1 min Assault Bike Calories, 1 min Chest-to-bar Pull-ups, 1 min Overhead Squats, 115/85 lbs, 1 min Burpees, 1 min
See VNR Prep track for warm-up.
Fitness
MAIN: Varied Not Random - Apr 06, 2025AMReps 7 mins: Burpees, Overhead Squats, Pull-ups, and Assault Bike Calories
As many reps as possible in 7 mins of: Burpees, 1 min Overhead Squats, 95/65 lbs, 1 min Pull-ups, 1 min Assault Bike Calories, 1 min Pull-ups, 1 min Overhead Squats, 95/65 lbs, 1 min Burpees, 1 min
See VNR Prep track for warm-up.
Elements
MAIN: Varied Not Random - Apr 06, 2025AMReps 7 mins: Burpees, Overhead Squats, Ring Rows, and Assault Bike Calories
As many reps as possible in 7 mins of: Burpees, 1 min Overhead Squats, 45/35 lbs, 1 min Ring Rows, 1 min Assault Bike Calories, 1 min Ring Rows, 1 min Overhead Squats, 45/35 lbs, 1 min Burpees, 1 min
See VNR Prep track for warm-up.
Dumbbell Only
MAIN: Varied Not Random - Apr 06, 2025AMReps 7 mins: Burpees, Dumbbell Overhead Squats, Dumbbell Renegade Rows, and Jumping Alternating Lunges
As many reps as possible in 7 mins of: Burpees, 1 min Dumbbell Overhead Squats, pick load, 1 min Dumbbell Renegade Rows, pick load, 1 min Jumping Alternating Lunges, 1 min Dumbbell Renegade Rows, pick load, 1 min Dumbbell Overhead Squats, pick load, 1 min Burpees, 1 min
See VNR Prep track for warm-up.
No Equipment
MAIN: Varied Not Random - Apr 06, 2025AMReps 7 mins: Burpees, Skater Jumps, Push-ups, and Jumping Alternating Lunges
As many reps as possible in 7 mins of: Burpees, 1 min Skater Jumps, 1 min Push-ups, 1 min Jumping Alternating Lunges, 1 min Push-ups, 1 min Skater Jumps, 1 min Burpees, 1 min
See VNR Prep track for warm-up.
Prep - Warm-up
MAIN: Varied Not Random - Apr 05, 2025AMRAP 6 mins: Strict Pull-ups, Dumbbell Shoulder Press, Dumbbell Front Squats, and Dumbbell Sumo Deadlifts
Complete as many rounds as possible in 6 mins of: 3 Strict Pull-ups 5 Dumbbell Shoulder Press, pick load 7 Dumbbell Front Squats, pick load 10 Dumbbell Sumo Deadlifts, pick load
Performance
MAIN: Varied Not Random - Apr 05, 20255x RFT, every 5 mins: Rows, Power Snatches, and 200 m
5 rounds, each round for time, of: Row, 250 m 5 Power Snatches, 185/135 lbs Run, 200 m Go every 5 mins.
See VNR Prep track for warm-up.
Fitness
MAIN: Varied Not Random - Apr 05, 20255x RFT, every 5 mins: Rows, Power Snatches, and 200 m
5 rounds, each round for time, of: Row, 250 m 5 Power Snatches, 135/95 lbs Run, 200 m Go every 5 mins.
See VNR Prep track for warm-up.
Elements
MAIN: Varied Not Random - Apr 05, 20255x RFT, every 5 mins: Rows, Power Snatches, and 100 m
5 rounds, each round for time, of: Row, 150 m 5 Power Snatches, 75/55 lbs Run, 100 m Go every 5 mins.
See VNR Prep track for warm-up.
Dumbbell Only
MAIN: Varied Not Random - Apr 05, 20255x RFT, every 5 mins: Mountain Climbers, Double Dumbbell Swings, and 200 m
5 rounds, each round for time, of: 60 Mountain Climbers 20 Double Dumbbell Swings, pick load Run, 200 m Go every 5 mins.
See VNR Prep track for warm-up.
No Equipment
MAIN: Varied Not Random - Apr 05, 20255x RFT, every 5 mins: Mountain Climbers, Tuck Jumps, and 200 m
5 rounds, each round for time, of: 60 Mountain Climbers 20 Tuck Jumps Run, 200 m Go every 5 mins.
See VNR Prep track for warm-up.
Prep - Warm-up
MAIN: Varied Not Random - Apr 04, 2025AMRAP 6 mins: Ring Rows, Ring Dips, Good Mornings, and Overhead Squats
Complete as many rounds as possible in 6 mins of: 7 Ring Rows 7 Ring Dips 7 Good Mornings, pick load 7 Overhead Squats, pick load
Performance
MAIN: Varied Not Random - Apr 04, 2025AMRAP 12 mins: Bench Press and Wall Balls
Complete as many rounds as possible in 12 mins of: 5 Bench Press, 185/125 lbs 20 Wall Balls, 20/14 lbs, 10/9 ft
See VNR Prep track for warm-up.
Fitness
MAIN: Varied Not Random - Apr 04, 2025AMRAP 12 mins: Bench Press and Wall Balls
Complete as many rounds as possible in 12 mins of: 5 Bench Press, 135/95 lbs 12 Wall Balls, 20/14 lbs, 10/9 ft
See VNR Prep track for warm-up.
Elements
MAIN: Varied Not Random - Apr 04, 2025AMRAP 12 mins: Bench Press and Wall Balls
Complete as many rounds as possible in 12 mins of: 5 Bench Press, 65/45 lbs 12 Wall Balls, 10/6 lbs, 9/8 ft
See VNR Prep track for warm-up.
Dumbbell Only
MAIN: Varied Not Random - Apr 04, 2025AMRAP 12 mins: Dumbbell Floor Press and Dumbbell Thrusters
Complete as many rounds as possible in 12 mins of: 10 Dumbbell Floor Press, pick load 10 Dumbbell Thrusters, pick load
See VNR Prep track for warm-up.
No Equipment
MAIN: Varied Not Random - Apr 04, 2025AMRAP 12 mins: Hand Release Push-ups and Jumping Air Squats
Complete as many rounds as possible in 12 mins of: 7 Hand Release Push-ups 12 Jumping Air Squats
See VNR Prep track for warm-up.
Prep - Warm-up
MAIN: Varied Not Random - Apr 03, 2025AMRAP 6 mins: Pull-ups, Push-ups, Russian Kettlebell Swings, and Air Squats
Complete as many rounds as possible in 6 mins of: 5 Pull-ups 7 Push-ups 10 Russian Kettlebell Swings, pick load 12 Air Squats
Performance
MAIN: Varied Not Random - Apr 03, 2025Strict Pull-ups : Max Set
A single set of Strict Pull-ups for max reps.
See VNR Prep track for warm-up.
Performance
MAIN: Varied Not Random - Apr 03, 2025Strict Handstand Push-ups : Max Set
A single set of Strict Handstand Push-ups for max reps.
See VNR Prep track for warm-up.
Performance
MAIN: Varied Not Random - Apr 03, 2025Run 1 mi TT
Run 1 mi This is an all out effort for time.
See VNR Prep track for warm-up.
Fitness
MAIN: Varied Not Random - Apr 03, 2025Pull-ups : Max Set
A single set of Pull-ups for max reps.
See VNR Prep track for warm-up.
Fitness
MAIN: Varied Not Random - Apr 03, 2025Push-ups : Max Set
A single set of Push-ups for max reps.
See VNR Prep track for warm-up.
Fitness
MAIN: Varied Not Random - Apr 03, 2025Run 800 m TT
Run 800 m This is an all out effort for time.
See VNR Prep track for warm-up.
Elements
MAIN: Varied Not Random - Apr 03, 2025Ring Rows : Max Set
A single set of Ring Rows for max reps.
See VNR Prep track for warm-up.
Elements
MAIN: Varied Not Random - Apr 03, 2025Bar Push-ups : Max Set
A single set of Bar Push-ups for max reps.
See VNR Prep track for warm-up.
Elements
MAIN: Varied Not Random - Apr 03, 2025Run 400 m TT
Run 400 m This is an all out effort for time.
See VNR Prep track for warm-up.
Dumbbell Only
MAIN: Varied Not Random - Apr 03, 2025Dumbbell Bent Over Row : 1x Max Rep
Dumbbell Bent Over Row 1x max rep Use the heaviest weight you can for the set.
See VNR Prep track for warm-up.
Dumbbell Only
MAIN: Varied Not Random - Apr 03, 2025Dumbbell Floor Press : 1x Max Rep
Dumbbell Floor Press 1x max rep Use the heaviest weight you can for the set.
See VNR Prep track for warm-up.
Dumbbell Only
MAIN: Varied Not Random - Apr 03, 2025Run 800 m TT
Run 800 m This is an all out effort for time.
See VNR Prep track for warm-up.
No Equipment
MAIN: Varied Not Random - Apr 03, 2025Push-ups : Max Set
A single set of Push-ups for max reps.
See VNR Prep track for warm-up.
No Equipment
MAIN: Varied Not Random - Apr 03, 2025Plank Shoulder Taps : Max Set
A single set of Plank Shoulder Taps for max reps.
See VNR Prep track for warm-up.
No Equipment
MAIN: Varied Not Random - Apr 03, 2025Run 800 m TT
Run 800 m This is an all out effort for time.
See VNR Prep track for warm-up.
Prep - Warm-up
MAIN: Varied Not Random - Apr 02, 2025AMRAP 6 mins: Toes-to-bars, Ring Dips, Wall Balls, and Glute Bridges
Complete as many rounds as possible in 6 mins of: 5 Toes-to-bars 5 Ring Dips 7 Wall Balls, pick load 10 Glute Bridges
Performance
MAIN: Varied Not Random - Apr 02, 2025AMRAP 10 mins: Dumbbell Snatches and Toes-to-bars
Complete as many rounds as possible in 10 mins of: 10 Dumbbell Snatches, 50/35 lbs 6 Toes-to-bars
See VNR Prep track for warm-up.
Fitness
MAIN: Varied Not Random - Apr 02, 2025AMRAP 10 mins: Dumbbell Snatches and Toes-to-bars
Complete as many rounds as possible in 10 mins of: 10 Dumbbell Snatches, 50/35 lbs 6 Toes-to-bars
See VNR Prep track for warm-up.
Elements
MAIN: Varied Not Random - Apr 02, 2025AMRAP 10 mins: Dumbbell Snatches and Hanging Knee Raises
Complete as many rounds as possible in 10 mins of: 10 Dumbbell Snatches, 20/10 lbs 6 Hanging Knee Raises
See VNR Prep track for warm-up.
Dumbbell Only
MAIN: Varied Not Random - Apr 02, 2025AMRAP 10 mins: Dumbbell Snatches and V-ups
Complete as many rounds as possible in 10 mins of: 10 Dumbbell Snatches, pick load 6 V-ups
See VNR Prep track for warm-up.
No Equipment
MAIN: Varied Not Random - Apr 02, 2025AMRAP 10 mins: Inchworms and V-ups
Complete as many rounds as possible in 10 mins of: 6 Inchworms 6 V-ups
See VNR Prep track for warm-up.
Prep - Warm-up
MAIN: Varied Not Random - Apr 01, 2025AMRAP 6 mins: Strict Pull-ups, Dumbbell Shoulder Press, Dumbbell Front Squats, and Dumbbell Sumo Deadlifts
Complete as many rounds as possible in 6 mins of: 3 Strict Pull-ups 5 Dumbbell Shoulder Press, pick load 7 Dumbbell Front Squats, pick load 10 Dumbbell Sumo Deadlifts, pick load
Performance
MAIN: Varied Not Random - Apr 01, 2025Every 3 mins for 21 mins: Hang Squat Cleans, Front Squats, and Split Jerks
1x [ 1 Hang Squat Clean + 2 Front Squats + 1 Split Jerk ], pick load Every 3 mins for 21 mins.
See VNR Prep track for warm-up.
Fitness
MAIN: Varied Not Random - Apr 01, 2025Every 3 mins for 21 mins: Hang Squat Cleans, Front Squats, and Split Jerks
1x [ 1 Hang Squat Clean + 2 Front Squats + 1 Split Jerk ], pick load Every 3 mins for 21 mins.
See VNR Prep track for warm-up.
Elements
MAIN: Varied Not Random - Apr 01, 2025Every 3 mins for 21 mins: Hang Power Cleans, Front Squats, and Push Press
1x [ 1 Hang Power Clean + 2 Front Squats + 1 Push Press ], pick load Every 3 mins for 21 mins.
See VNR Prep track for warm-up.
Dumbbell Only
MAIN: Varied Not Random - Apr 01, 2025Every 2 mins for 14 mins: Dumbbell Hang Squat Cleans, Dumbbell Front Squats, and Dumbbell Push Press
1x [ 5 Dumbbell Hang Squat Cleans + 10 Dumbbell Front Squats + 5 Dumbbell Push Press ], pick load Every 2 mins for 14 mins.
See VNR Prep track for warm-up.
No Equipment
MAIN: Varied Not Random - Apr 01, 2025Every 2 mins for 14 mins: Kneeling Squat Jumps, Jumping Air Squats, and Pike Push-ups
Every 2 mins for 14 mins do: 5 Kneeling Squat Jumps 15 Jumping Air Squats 5 Pike Push-ups
See VNR Prep track for warm-up.
No comments:
Post a Comment