Strength: Power Snatches
- 3x 50%, 2x 60%, 1x 70%
2. 3x 60%, 2x 70%, 1x 80%
3. 3x 70%, 2x 80%, 1x 85+%
Workout: For Time
10-9-8-7-6-5-4-3-2-1
Thrusters RX(75lb/55lb) RX+(95lb/65lb)
Burpees to 6″ target
Workout:
100m Walking Lunges RX(1 DB 50lb/35lb)
100 DB Bench Press RX(50lb/35lb) **bring your DB If you have to outside**
100 Strict Situps
100 Russian KB Swings RX(53lb/35lb)
100 Calorie Echo or Ski
100 Russian KB Swings
100 Strict Situps
100 DB Bench Press
100m Walking Lunges
Strength: Pause Back Squats 3×3@ 70%-75%, 2×2 @ 80%
Workout: For Time
9-6-3
Power Clean + Power Jerk RX(115lb/75lb) RX+(135lb/95lb)
Bar Muscle Ups
9-6-3
Power Clean + Power Jerk
Chest To Bar
9-6-3
Power Clean + Power Jerk
Pull Ups
Workout: Teams of 2!
100ft Handstand Walk **RX+ 200ft Handstand Walk** (25ft sections)
400m Run
150/120 Calorie Echo/Ski/row
400m Run
100ft Handstand Walk **RX+ 200ft Handstand Walk**
400m Run
150/120 Cal. Row/Ski/Echo
400m Run
100ft Handstand Walk **RX+ 200ft**
Strength: Every 90 seconds for 15 Minutes
20 Double Unders + 1 “Squat” Snatch **Increase weight throughout**
Workout: For Time
30-20-10 Wallballs RX(20lb/14lb, 10ft/9ft)
10 Alternating DB Snatches RX(50lb/35lb)
30-20-10 Toes To Bar
Strength: 14 Minute EMOM (Every Minute On the Minute)
2 Power Snatches **Increase weight throughout**
Workout: For Time
20 Burpees to 6″ target BUY IN
4 Rounds
21 Double Unders
15 Front Squats RX(95lb/65lb)
9 Chest To Bar
20 Burpees to 6″ target BUY OUT
Strength: Strict Press 10-8-6-4-2
Workout: For Time
20-16-12-8-4 Back Rack Lunges RX(95lb/65lb) RX+(115lb/75lb) **Off rack**
40-32-24-16-8 Strict Situps
20-16-12-8-4 Calorie Echo Bike or Ski
Strength: Box Squats 2×5, 3×3
Workout: 9 Minute Ladder
2-4-6-8-10-12…
Power Cleans RX(135lb/95lb) RX+(185lb/135lb)
10 Wallballs RX(20lb/14lb, 10ft/9ft)
Workout: For Time!
TEAMS of 2
100m Sandbag Carry RX(150lb/100lb)
60 Toes To Bar
80 Hand Release Push Ups
100 Calorie Echo/Ski/Row
100m SandBag Carry
100 Calorie Ski/Row/Echo
80 Hand Release Push Ups
60 Toes To Bar
100m Sandbag Carry
Strength: Snatch Balance 3-3-2-2-2-2
Workout: “Nancy”
5 Rounds For Time
400m Run
15 Overhead Squats RX(95lb/65lb)