Strength: Push Press 5×3
Workout: 10 Minute AMRAP(As Many Rounds As Possible)
5 Box Jumps RX(24″/20″) RX+(30″/24″)
3 Bar Muscle ups *RX+ 3 Ring Muscle Ups*
1 Power Snatch RX(135lb/95lb) RX+(175lb/125lb)
Workout: Teams of 2!
200m D-Ball Carry RX(150lb/100lb)
120/100 Calorie Row/Ski/Echo
800m Run *RX+ 1 Mile Run*
120/100 Calorie Ski/Row/Echo
200m D-Ball Carry RX(150lb/100lb)
Strength: Front Squats 5×3 *increase throughout*
Workout: For Time
30 Power Cleans RX(135lb/95lb)
60 Wallballs RX(20lb/14lb, 10ft/9ft)
90 Double Unders
Strength: 4×5 Back Squats **5-10lb. more than last week**
Workout: For Time
9-15-21 Thrusters RX(135lb/95lb-115lb/75lb-95lb/65lb) RX+(155lb/105lb-135lb/95lb-115lb/75lb)
3-5-7 Wall Walks
Workout: Teams of 2!
80 Bench Press BUY IN RX(135lb/95lb)(RX+165lb/115lb)
5 Rounds
40 Calorie Row/Echo/Ski
40 Medball Situps
40m Sled Push **Total**
80 Bench Press BUY Out
Strength: Every 90 seconds for 15 minutes
2 “Squat” Snatches **Increase weight throughout, no Touch N Go**
Workout: For Time
30 Front Rack Lunges Buy in RX(95lb/65lb)
30-20-10
Toes To Bar
Burpees to 6″ target
30 Front Rack Lunges Buy out
Workout: Teams of 2!
100 Wallballs RX(20lb/14lb, 10ft/9ft)
120/100 Calorie Row or Ski
1 Mile Run **RX+ 1.5 Mile Run**
120/100 Calorie Echo
100 Wallballs
Strength: Power Cleans 5×3 **Not touch n go, increase throughout**
Workout: For Time
20-16-12-8 Shoulder To Overhead RX(115lb/75lb) RX+(135lb/95lb)
50 Double Unders
20-16-12-8 Chest To Bar **RX+ 10-8-6-4 Bar Muscle Up**
Strength: Back Squats 5×5
Workout: 12 Minute AMRAP(As Many Rounds As Possible)
5 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
5 Thrusters RX(115lb/75lb) RX+(135lb/95lb)
10 Toes To Bar
10 Burpees to 6″ target
Strength: Every 90 seconds for 15 minutes
1 Hang “Squat” snatch + 1 “Squat” Snatch
Workout: For time
20 Alternating DB Snatches BUY IN RX(50lb/35lb) RX+(70lb/50lb)
5 Rounds
30 Double Unders
15 Wallballs RX(20lb/14lb, 10ft/9ft)
20 Alternating DB Snatches BUY OUT