Warmup

Core – x3

10 vsnaps

10 vtucks

10 super man

10 glute bridges

Following the core,

take 10:00 to steadily build to the heaviest weight in each of the three movements (overhead squat, bench, and deadlift).

(TEAM VERSION )

“Bar Star” Part #1

AMRAP 7 – Max Overhead Squats

First 50 Reps – 115/85

Second 50 Reps – 135/95

Time Remaining – 155/105

Rest 3:00

“Bar Star” Part #2

AMRAP 7 – Max Bench Presses

First 50 Reps – 135/95

Second 50 Reps – 155/105

Time Remaining – 185/125

Rest 3:00

“Bar Star” Part #3

AMRAP 7 – Max Deadlifts

First 50 Reps – 185/135

Second 50 Reps – 225/155

Time Remaining – 275/185

Individuals

For Time:

21 Overhead Squats (95/65)

21 Bench Press (135/95)

21 Deadlifts (185/135)

15 Overhead Squats (135/95)

15 Bench Press (155/105)

15 Deadlifts (255/165)

9 Overhead Squats (185/125)

9 Bench Press (185/125)

9 Deadlifts (305/185)

Team

In “Bar Star”, we have three parts, each separated with a 3:00 rest between. We’ll transition from the overhead squat, to the bench press, to the deadlift.

At the start of each 7:00 interval, we have a single barbell loaded to the first, and lightest, weight. The team cycles through to move through the first 50 repetitions, in which we’ll then add weights to the second total. Repeat again, and if we clear the second 50 repetitions at this second weight, we’ll add on some more to the third and final weight of the interval. Max reps here, with our score for that respective part being total reps. If we completed the first 50, the second 50, and reached the 7:00 time cap with 12 reps on the third barbell, our score there would be 112.

We’ll do the same for the bench press, and the deadlift.