Strength: Push Press 4×5 @70%
Workout: 22 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
80 Cal. Row/Dyne/Erg
20 Burpee Box Jump (24″/20″) *Must Step down*
60 Cal. Row/Dyne/Erg
16 Burpee Box Jump
40 Cal…
12 BJJ
20 Cal..
8 Burpee Box Jump
Strength: Back Squats 4×5 @ 70%
Workout: For Time
50 Wallballs
25 Power Cleans RX(155/103)
25 Deadlifts (Same as PC)
50 Wallballs
**Time Cap 15 mins**
Extra Credit:
4×12 Reverse Hypers
4×10 GHD Situps
4x:20 second Side plank each side
Workout: 2 Rounds For Time or 30 Minute AMRAP!
21-15-9
Burpees
V-ups
then,
200m Run
30-20-10
Side Lunges (total)
Medball Twist (use DB/Wallball/Hands)
then,
200m Run
21-15-9
Box Dips (Use cooler, chair,table)
Super Man
**Finish the 21-15-9 then run, then finish the 30-20-10 then run..**
Workout: For Time
40-30-20-10 Step ups (total) **Use a cooler/chair/steps**
80-60-40-20 Double Unders/Singles **Jumping jacks if you dont have a rope**
once you finish then,
40-30-20-10 Air Squats
80-60-40-20 Mountain Climbers (total)
then,
40-30-20-10 Step ups
80-60-40-20 Double unders/singles **Jumping Jacks**
Workout: 38 Minute AMRAP (As Many Rounds As Possible)
400m Run
50 Walking Lunges
50 Sit ups
400m Run
25 Push ups
25 Plank Burpees
400m Run
50 Bike Crunches (total)
50 Hollow Rocks
Strength: Push Jerks 4×5@ 65%
Workout: CF OPEN 20.1
10 Rounds For Time
8 Ground To Overhead RX(95/63)
10 Bar Facing Burpees
Strength: Back Squats 5×5 @ 65%
Workout: “Nasty Girls”
3 Rounds For Time
50 Air Squats
7 Ring Muscle Ups **Scaled 7 BMU or 14 C2B or 14 Pull ups**
10 Hang Power Cleans RX(135lb/93lb)
Extra Credit: 4 Working sets
3×15 Reverse Hypers
3×10 GHD Sit ups
Workout: 40 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
50-40-30-20-10 Pullups
200m Run
50-40-30-20-10 Power Snatch RX(75/53) RX+(115/83)
200m Run
50-40-30-20-10 Front Squats **Same as P snatch**
200m Run
50-40-30-20-10 Calorie Row/Dyne/Erg
Strength: Barbell Floor Presses 5-5-5-5 + Ring Dips 8-8-8-8
Workout: For Time
10-9-8-7-6-5-4-3-2-1
KB Swings
Burpee
Box Jumps 24″/20″
Strength: Every 90 seconds for 12 Minutes
3 Strict HSPU + 3 Power Cleans (RX+ 5 Strict + 3 P Cleans)
Workout: For Time
21-15-9
Deadlift RX(185/115)
Toes To Bar
then,
42-30-18
Overhead Lunges (Barbell 45/35)
Situps