Strength: Back Squats 75% x5, 80% x4, 85% x3, 90% x2, 95% x1 **Not maxing out**
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
4 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)
8 Toes To Bar
12 Wallballs RX(20lb/14lb, 10ft/9ft)
Strength: 10 Minute EMOM(Every Minute On the Minute)
2 Power Cleans + 1 Power Jerk *Increase weight throughout**
Workout: For Time
Teams of 2!
2000m Row
100 thrusters (RX 45lb/35lb Bar)
100 Calorie Echo Bike
Strength: Front Front Elevated Front Rack Lunges 4×10 *Total reps*
Workout: For Time
21-15-9
DB Bench RX(50lb/35lb)
42-30-18
Step Ups RX(20″) *No weight*
then,
21-15-9
DB Bench RX(50lb/35lb)
42-30-18
Strict Situps
Strength: Every 30 seconds for 10 Minutes
1 Power Snatch **Increase weight throughout or stay at the same weight**
Workout: For Time
4 Rounds
30 Double Unders **RX+ Double unders must be unbroken or you have to start back a 1**
10 Overhead Squats RX(75lb/55lb) RX+(95lb/65lb)
then,
4 Rounds
30 Double Unders
10 Toes To Bar
Workout: Teams of 2!
80 Shoulder To Overhead BUY IN RX(95lb/65lb)
100/90 Calorie Row/Echo/Ski
100 Lateral Burpees over Barbell
80/70 Calorie…
80 Hang Power Clean RX(95lb/65lb)
60/50 Calorie…
60 Front Squats RX(95lb/65lb)
40 Cals…
40 Front Rack Lunges RX(95lb/65lb)
80 Shoulder To Overhead BUY OUT
Strength: Back Squats 2×2 @ 90%
Workout: For Time
400m Run
21 American KB Swings RX(53lb/35lb)
12 Pull ups
400m Run
21 American KB Swings
12 Chest To Bar
400m Run
21 American KB Swings
12 Bar Muscle Ups
Strength: Every 30 Seconds for 10 Minutes
1 “Squat” Snatch **Increase weight throughout**
Workout: For Time
15-12-9
Deadlifts RX (185lb/135lb) RX+(255lb/175lb)
Handstand Push ups **RX+Strict HSPU**
then,
7-5-3
Wall Walks
Rope Climbs
Strength: Elevated Barbell Reverse Lunges 4×10 (use 45lb or 55lb plate)
Workout: For Time
21 DB Floor Press RX(50lb/35)
2 Rounds
30 Medball Situps
20m Sled Push
10 Strict Pull ups
then
15 DB Floor Presses RX(50lb/35lb)
2 Rounds
30 Strict Situps
20m Sled Push
10 Renegade Rows RX(50lb/35lb)
then,
9 DB Floor Presses RX(50lb/35lb)
Strength: 14 Minute EMOM (Every Minute On the Minute)
2 Power Cleans **Increase weight throughout EMOM**
Workout: For Time
10-9-8-7-6-5-4-3-2-1
Toes To Bar
Burpees to 6″ target
then,
1-2-3-4-5-6-7-8-9-10
American KB Swings RX(53lb/35lb)
Box Jumps RX(24″20″)
Workout: Teams of 2!
100/90 Calorie Row/Echo/Ski BUY IN
3 Rounds
10 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
20 Wallballs RX(20lb/14lb, 10ft/9ft)
30 Double Unders
then,
100/90 Calorie Ski/Echo/Row
then,
3 Rounds
10 Power Snatches **Same weight**
20 Wallballs
30 Double Unders
100/90 Cal. Echo/Ski/Row BUY OUT