Strength: Deadlifts 3×3 @ moderate weight
Workout: Teams of 2!
1000m-800m-600m-400m-200m Row
50-40-30-20-10 Calorie Echo Bike
Strength: Back Rack Reverse Lunges 5×10 **total/Increase weight throughout**
Workout: For Time
20-15-10-5 DB Bench RX(50lb/35lb)
40-30-20-10 Strict Situps
20-15-10-5 American KB Swings RX(53lb/35lb)
1 Rope Climb
Strength: 2 Front Squats + 1 Push jerk + 1 Split Jerk x4 sets **Off rack**
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Thrusters RX(75lb/55lb) RX+(95lb/65lb)
20 Double Unders
Workout: For Time!
Teams of 2
100 Calorie Row/Echo/Ski
10 Power Cleans RX(155lb/105lb) RX+(205lb/145lb)
400m Run
80 Calorie Echo/Ski/Row
8 Power Cleans
400m Run
60 Calorie Echo/Ski/Row
6 Power Cleans
400m Run
40 Cal. Echo/Ski/Row
4 Power Cleans
400m Run
20 Cal. Echo/Ski/Row
2 Power Cleans
400m Run
Strength: Back Squats
1×3 @ 75%
1×4 @ 80%
1×5 @ 85%
Workout: For Time
40 Wallballs Buy In
4 Rounds
10 Toes To Bar
10 Burpees to 6” Target
10 Power Snatches RX(95lb/65lb)
40 Wallballs Buy out
Strength: 1 “Squat” Clean + 3 Front Squats x5 sets
Workout: 8 Minute Ladder
1-2-3-4-5-6-7-8-9-10…
Deadlift RX(135lb/95lb) RX+(155lb/105lb)
Hang Power Clean RX(135lb/95lb) RX+(155lb/105lb)
Handstand Push ups *RX+ Strict Handstand Push ups*
Workout: Teams of 2
100m D-Ball or KB Front Rack Carry **50m per partner**
100 Calorie Row/Echo/Ski
4 Rounds
20 Bench Press RX(135lb/95lb) RX+(Something heavier)
40 KB Russian Swings RX(53lb/35lb)
60 Situps
then
100 Calorie Echo/Ski
100m D-ball Carry
Strength: Push Jerk 5×3 **Increase weight throughout**
Workout: For Time
100 Double Under Buy In
2-4-6-8-10 Power Snatch RX(135lb/95lb)
20-16-12-8-4 Step Ups RX(24″/20″, 50lb/35lb 1 DB)
100 Double Under Buy Out
Workout: For Time
Teams of 2!
800m Run **Together**
10 Rounds ** 1 Partner will complete 1 round before the 2nd partner goes**
4 Strict Pull ups
8 Deficit Push ups **55/45lb plates**
12 Goblet Squats RX(53/35lb KB)
800m Run
10 Rounds **Partner 1 completes 1 full round before partner 2 goes**
5 Pull ups
10 Push ups
15 Air Squats
800m Run
Strength: Back Squats 3×4 @ 80%-85%
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
4 Power Cleans RX(135lb/95lb) RX+(185lb/135lb)
8 Toes To Bar
12 Wallballs RX(20lb/14lb, 10ft/9ft)