Workout: Teams of 2!
1 Mile Run **RX+ 1.5 Mile Run**
3000m/2500m Row **RX+ 4000m/3500m Row**
100/80 Calorie Echo **RX+ 150/120 Cal Echo**
Strength: Pause Front Squats 5×2 **5lb-10lb more than last week**
Workout: For Time
50 Toes To Bar
40 Alternating DB Snatches RX(50lb/35lb)
30 Lateral Burpees over DB
20 Single Arm Thrusters RX(50lb/35lb) **10/10 Per arm**
10 Bar Muscle ups
Workout: Teams of 2!
10 Wall Walks
3000m/2600m Row or Ski
30 Thrusters RX(115lb/75lb) RX+(135lb/95lb)
10 Wall Walks
2000m/1600m Row or Ski
20 Thrusters *Same weight*
10 Wall Walks
1000m/800m Row or Ski
10 Thrusters
Strength: For Quality!
10-9-8-7-6-5-4-3-2-1 Bench Press RX(135lb/95lb) RX+(155lb/105lb)
15 Situps
10-9-8-7-6-5-4-3-2-1 Strict Pull ups
Workout: 7 Minute AMRAP (As Many Rounds As Possible)
21-15-9 Calorie Echo Bike **Ladies 18-12-6**
21-15-9 Push Jerks RX(95lb/65lb)
Strength: Tempo Back Squats 4×3 **3 seconds down**
Workout: For Time
100 Double unders
50 Wallballs RX(20lb/14lb, 10ft/9ft)
50 Burpees to 6″ target
100 Double unders
Workout: 35 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
400m Run **Together**
50 Toes To Bar
400m Run
50 Handstand Push ups
400m Run
50 Power Cleans RX(135lb/95lb)
400m Run
50m Sled Push
Strength: Pause Front Squats 5×2 **1 second pause**
Workout: For Time
10-8-6-4-2 Bar Muscle ups
20 Air Squats
10-8-6-4-2 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
Strength: Back Squats 4-4-3-3-2-2
Workout: 5 Rounds For Time
5 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
10 Pull ups **RX+ 10 Chest To Bar**
15 Wallballs RX(20lb/14lb, 10ft/9ft)
Strength: 4-5 sets
10 DB Bench Press
10 Barbell Curls
10 Ring, Box, Stationary Dips
Workout: 3 Rounds For Time
20 Back Rack Lunges RX(95lb/65lb) **Off Rack**
20 Deficit Push ups RX(55lb/45lb plates)
20 Russian KB Swings RX(53lb/35lb)
20 Medball Situps RX(20lb/14lb)
Workout: Teams of 2!
120/100 Calorie Row/Echo/Ski
2 Rounds
10 Wall Walks
20 Power Snatches RX(115lb/75lb)
30 DB Step Ups RX(1 DB 50lb/35lb)
then
120/100 Calorie Ski/Echo/Row
then,
2 Rounds
10 Chest Facing Handstand Push ups
20 Power Snatches RX(135lb/95lb)
30 Box Jumps RX(24″/20″)
then,
120/100 Calorie Row/Echo/Ski