Strength: 12 Minute EMOM (Every Minute On the Minute)
1-4 Minutes 3 Power Snatches
5-8 Minutes 2 Power Snatches
9-12 Minutes 1 Power Snatch
**Increase weight throughout**
Workout: For Time
3-6-9-12-15
Thrusters RX(95lb/65lb) RX+(115lb/75lb)
Lateral Burpees over Barbell
30 Double Unders
Strength: Back Squats 5×3 **Increase weight throughout**
Workout: 11 Minute AMRAP (As Many Rounds As Possible)
5 Power Cleans RX(135lb/95lb)
10 Toes To Bar
15 Air Squats
Strength: Back Rack Lunges 4×10 **increase weight/total reps**
Workout: 5 Rounds For Time
10 Bench Press RX(135lb/95lb) RX+(165lb/115lb)
15/12 Calorie Row or Ski
30 Double Unders
Strength: Push Press 5-5-5-5
Workout: For Time
10 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
5 Rounds
10 Burpees to 6″ Target
15 Wallballs RX(20lb/14lb, 10ft/9ft)
then,
10 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
Workout: For Time!
Teams of 2
3000m/2600m Row
80/60 Cal. Echo Bike
100ft Handstand Walk *25ft at a time*
2000m/1600m Row
60/50 Cal. Echo
100ft Handstand Walk
1000m/800m Row
40/30 Cal. Echo
100ft Handstand Walks
Workout: Team Badger
3 Rounds For Time
60 Squat Cleans RX(95lb/65lb)
60 Pull ups
800m Run
Strength: 1 Tempo Back Squat +2 Back Squats x4 sets **3 second decent**
Workout: For Time
21 Strict Handstand Push Ups
21 Hang Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
15 Kipping Handstand Push Up
15 Hang Power Cleans
9 Wall Walks
9 Hang Power Cleans
Strength: For Quality
10-8-6-4-2 Bench Press
2 Rope Sled Pulls *40ft total*
Workout: For Time
42-30-18 Step Ups RX(24″/20″)
21-15-9 American KB Swings RX(53lb/35lb)
42-30-18 Stick Situps
Strength: Deadlifts 5×3 @ 70%-80% **Not maxing out!**
Workout: For Time!
2 Rounds
15 Pull Ups
30 Double Unders
15 Thrusters RX(75lb/55lb) RX+(95lb/65lb)
2 Rounds
10 Chest To Bar
20 Double Unders
10 Thrusters **Same weight**
2 Rounds
5 Bar Muscle ups
10 Double Unders
5 Thrusters **Same weight**
Workout: For Time
Teams of 2!
2000m/1700m Row
30 Power Snatches RX(135lb/95lb)
100/80 Cal. Echo Bike
30 Power Snatches RX(135lb/95lb)
2000m/1700m Row