Strength: Front Squats 4×3
Workout: For Time
10-8-6-4-2
Clusters *RX 115lb/75lb* **RX+ 135lb/95lb**
Pull Ups **RX+ Chest To Bar**
then,
5-4-3-2-1
Shuttle Run **50m is 1 rep**
Chest To Bar **RX+ Bar Muscle Ups**
Strength: For Quality
10-8-6-4-2 Bench Press **Increase weight**
20-16-12-8-4 DB Hammer Curls **Total**
30-24-18-12-6 Banded Tricep ext.
Workout: For Time
21-15-9
Situps
Push ups
21-15-9
Situps
Russian Swings RX(53lb/35lb)
21-15-9
Situps
Air Squats
Strength: Back Rack Lunges 20-18-16-14-12 **Total reps, increase weight**
Workout: For Time
21-15-9
Deadlifts RX(185lb/135lb) RX+(205lb/155lb)
Handstand Push Ups **RX+ Chest Facing HSPU**
Toes To Bar
Workout: For Time!
Teams of 2!
800m Run
84 Calorie Row/Echo/Ski **RX+ must do sets of 21s**
60 Lateral Burpee over Barbell **RX+ Must do sets of 15s**
36 Power Cleans RX(135lb/95lb) **RX+ must do sets of 9s**
800m Run **RX+ 1200m Run**
84 Calorie Echo/Ski/Row **RX+ sets of 21s**
60 Lateral Burpee over Barbell **RX+ Sets of 15s**
36 Power Cleans RX(135lb/95lb) **RX+ Sets of 9**
800m Run
Strength: Back Squats 4×3 @ 80%-85%
Workout: For Time
30 Wallballs RX(20lb/14lb, 10ft/9ft)
15 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
90 Double Unders
30 Wallballs
90 Double Unders
15 Power Snatches
30 Wallballs
Strength: Every 90 Seconds For 15 Minutes
1 “Squat” Clean + 2 Front Squats **Increase weight throughout**
Workout: For Time
1-2-3-4-5-6-7-8-9-10 Thrusters RX(95lb/65lb) **RX+(115lb/75lb)**
20 Double Unders **RX+ 30 Double Unders**
Strength: Pause Bench Press 5×3 1 second pause **Increase weight throughout**
Workout: For Time
100m KB Farmers Carry RX(53lb/35lb)
40 Situps
20 Renegade Rows RX(50lb/35lb) **Total reps 10 rows per side**
100m KB Front Rack Carry
40 Situps
20 Renegade Rows
100m KB Overhead Carry
40 Situps
20 Renegade Rows
Strength: Push Press 5×3
Workout: For Time
21-15-9
Power Snatch RX(95lb/65lb-115lb/75lb-135lb/95lb) RX+(115lb/75lb-135lb/95lb-155lb/105lb)
Toes To Bar
Box Jumps RX(24″/20″)
Workout: For Time!
Teams of 2
800m *RX+ 1200m Run*
100m Sandbag Lunges
8 Rounds **Partner 1 will complete 1 full round before partner 2 goes**
10/8 Calorie Row/Echo/Ski
10 Deficit Push ups *RX 55/45 plates*
then,
8 Rounds **P1 Will complete 1 full round before P2 goes 8 total rounds**
10/8 Calorie Row/Echo/Ski
10 Wallballs RX(20lb/14lb, 10ft/9ft) RX+(30lb/20lb, 10ft/9ft)
100m Sandbag Lunges
800m/1200m Run
Strength: Back Squats 4×5 @ 75%-80% **Same weight as last week**
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
3 Power Cleans RX(165lb/115lb) RX+(185lb/135lb)
6 Burpees to 6″ Target
9 Pull ups **RX+ Chest To Bar**