Strength: 2 Front Squats + 1 Power Jerk x5 sets
Workout: For Time
10-8-6-4-2 Hang “Squat” Clean RX(115lb/75lb)
5-4-3-2-1 Wall Walks
10-8-6-4-2 Bar Muscle Ups
Workout: LumberJack 20 **40 for Teams of 2**
40 Deadlifts RX(275lb/185lb)
400m Run
40 American KB Swings RX(70lb/53lb)
400m Run
40 Overhead Squats RX(115lb/75lb)
400m Run
40 Burpees
400m Run
40 Chest To Bar Pull Ups
400m Run
40 Box Jumps RX(24″/20″)
400m Run
40 DB Squat Cleans RX(50lb/35lb)
400m Run
Strength: Box Squats 5-5-3-3
Workout: For Time
25m Walking Lunges
3 Rounds
21 Situps
15 Push ups
9 Air Squats
then,
50m Walking Lunges
then,
1 Round
42 Situps
30 Push ups
18 Air Squats
25m Walking Lunges
Workout: For Time!
Teams of 2
1500m/1300m Row
2 Rounds
10 Power Cleans RX(155lb/105lb) RX+(205lb/145lb)
100 Double Unders
20 Deficit Handstand Push ups (55lb/45lb plates) RX+ Strict Deficit HSPU
then,
80/60 Calorie Echo Bike
2 Rounds
10 Power Cleans
100 Double Unders
20 Deficit HSPU
then,
1500m/1300m Row
Strength: 14 Minute EMOM(Every Minute On the Minute)
0-3 Min. 3 High Hang “Squat” Snatch
4-7 Min. 2 Hang “squat” Snatches
8-14 Min 1 “squat” Snatch
Workout: 7 Minute Ladder
3-6-9-12-15…
Thrusters RX(75lb/55lb) RX+(95lb/65lb)
Toes To Bar
Strength: Front Rack Lunges 4×10 **off rack/total reps**
Workout: 10 Rounds For Time
3 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)
6 Burpees to 6″ target
9 Air Squats
Workout: For Time!
Teams of 2!
80/60 Calorie Echo Bike BUY IN
3 Rounds
60 DB Bench Press RX(50lb/35lb)
40 Kipping Pull Ups
20 D-Ball To Box RX(30″/24″, 150lb/100lb)
then,
60/40 Calorie Echo Bike
3 Rounds
30 DB Incline Bench Press RX(50lb/35lb)
20 Strict Pull ups
10 D-ball Squats RX(150lb/100lb)
then,
40/20 Calorie Echo Bike BUY OUT
Strength: Every 90 seconds for 15 Minutes
1 Hang “Squat” Snatch + 1 “Squat” Snatch **Increase weight throughout**
Workout: For Time
50 Situps BUY IN **RX+ 50 Medball Situps RX 20lb/14lb**
80-60-40-20 Double unders
20-15-10-5 Single Arm Devil Press RX(50lb/35lb)
50 Situps BUY OUT **RX+ 50 Medball Situps**
Workout: 3 Rounds For Time!
Teams of 2
800m Run *Together*
100/80 Calorie Row/Echo/Ski
100ft Handstand Walk **25ft at a time**
Strength: 10 Minute EMOM (Every Minute On the Minute)
1 Hang “Squat” Clean + 1 Front Squat **Increase weight throughout EMOM**
Workout: For Time
21 Deadlifts RX(185lb/135lb) RX+(225lb/155lb)
42 Wallballs RX(20lb/14lb, 10ft/9ft)
21 Toes To Bar
15 Deadlifts RX(205lb/145lb) RX+(255lb/175lb)
30 Wallballs
15 Toes To Bar
9 Deadlifts RX(225lb/155lb) RX+(275lb/195lb)
18 Wallballs
9 Toes To Bar