Strength: Front Squats 4-4-3-3-2-2 **Increase weight throughout**
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
9 Toes To Bar
7 Burpees to 6″ Target
5 “Squat” Cleans RX(135lb/95lb)
Strength: For Quality
10-9-8-7-6-5-4-3-2-1 Bench Press **Increase throughout if you like**
+
10 Ring Rows *Per round*
Workout: For Time
100m Farmers Carry BUY IN (RX 53lb/35lb)
3 Rounds
10 Calorie Echo Bike
30 Medball Situps RX(20lb/14lb)
10 Burpees to 6″ target
100m Farmers Carry BUY Out
Strength: Push Jerk 3-3-2-2-1-1-1
Workout: For Time
15 Back Squats BUY IN RX(135lb/95lb) RX+(165lb/115lb) **From the ground**
10-8-6-4-2 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)
20-16-12-8-4 Toes To Bar
15 Back Squats BUY OUT
Workout: Teams of 2
3000m/2500m Row or Ski
120/100 Calorie Echo
3000m/2500m Ski or Row
**Must also accumulate 400 for RX or (RX+500) total step ups (20″ Box) no weights**
**Partner 1 Row or skis as Partner 2 does step ups, can switch whenever you want keep an ongoing total on step ups. If you complete step ups before finish cals. you can completely rest**
Strength: 12 Minute EMOM (Every Minute On the Minute)
10 Double Unders **RX+ 20 Double Unders**
+
2 Clusters (Squat Clean Thruster) **Increase weight throughout**
Workout: For Time
200 Run
20 Pull Ups **RX+ 20 Chest To Bar**
40 Push ups
60 Air Squats
200m Run
20 Pull Ups **RX+ 20 Chest To Bar**
40 Push Ups
60 Air Squats
200m Run
Strength: Power Cleans
3x 50%, 2x 60%, 1x 70%
3x 60%, 2x 70%, 1x 80%
3x 70%, 2×80% 1x 85%+
Workout: For Time
15 Front Squats RX(115lb/75lb) RX+(155lb/105lb)
10 Handstand Push ups **RX+ Strict HSPU**
15 Hang Power Cleans RX(115lb/75lb) RX+(155lb/105lb)
10 HSPU **RX+ Strict HSPU**
15 Box Jumps RX(24″/20″) RX+(30″/24″)
600m Run
15 Box Jumps
10 HSPU **RX+ Strict HSPU**
15 Hang Power Cleans
10 HSPU **RX+ Strict HSPU**
15 Front Squats
Strength: Back Rack Reverse Lunges 4×8 **Per leg**
Workout: For Time
40-30-20-10 Situps
20-15-10-5 KB Russian Swings RX(53lb/35lb)
then
50 Russian Plate Twist RX(25lb/15lb)
50/40 Cal. Echo or Ski
then
40-30-20-10 Situps
20-15-10-5 KB Russian Swings RX(53lb/35lb)
Strength: Pause Back Squats 2×3@ 80%, 2×2 85%
Workout: For Time
75 Double Unders/75 Single Unders
2 Rounds
7 Power Snatch RX(115lb/75lb) RX+(135lb/95lb)
14 Lateral Burpees over Barbell
then,
75 Double Unders
2 Rounds
14 Lateral Burpees over Bareball
7 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
then,
75 Double Unders
Workout: Teams of 2!
400m Sandbag Run
2 Rounds
30 Chest To Bar
30 Cals Row/Echo/Ski
30 Deficit Push ups RX(55/45lb plates)
400m SandBag Run
2 Rounds
20 Chest To Bar
20 Cals…
20 Deficit Pushups
400m Sandbag Run
2 Rounds
10 Chest To Bar
10 Cals..
10 Deficit Push ups
400m Sandbag Run
Strength: 12 Minute EMOM(Every Minute On the Minute)
1 “Squat” Clean + Power Jerk **Increase weight throughout**
Workout: For Time
20 Deadlifts RX(185lb/135lb) BUY IN
4 Rounds **RX+ 5 Rounds**
10 Toes To Bar
20 Wallballs
20 Deadlifts BUY OUT