Strength: Back Squats 5×2
Workout: For Time!
10 Wall Walks
30 Toes To Bar
60 Wallballs RX(20lb/14lb, 10ft/9ft)
30 Toes To Bar
10 Wall Walks
Strength: 15 Minute EMOM (Every Minute On the Minute)
Minute 1: 1-5 Ring Muscle ups or 1-5 MU Transitions
Minute 2: 10 DB Front Rack Lunges RX(50lb/35lb)
Minute 3: 10 Box Jumps RX(24″/20″)
Workout: For Time
25m Sled Push **Moderate**
25 Strict Situps
20 Barbell Floor Press RX(135lb/95lb) RX+(anything heavier than RX)
25m Sled Push
25 Strict Situps
15 Barbell Floor Press
25m Sled Push
25 Strict Situps
10 Barbell Floor Press
25m Sled Push
25 Strict Situps
5 Barbell Floor Press
Workout: For Time!
Teams of 2
100 Calorie Row
30 “Squat” Cleans RX(95lb/65lb)
50 Calorie Echo Bike
80 Calorie Row
25 “Squat” Cleans RX(135lb/95lb)
40 Calorie Echo
60 Calorie Row
20 “Squat” Cleans RX(165lb/115lb)
30 Calorie Echo
40 Calorie Row
15 “Squat” Clean RX(185lb/135lb)
20 Calorie Echo
20 Calorie Row
10 “Squat” Clean RX(205lb/155lb)
10 Calorie Echo
Strength: Split Jerk 5×2
Workout: For Time
1-2-3-4-5-6-7-8-9-10
Pull ups **RX+ Chest To Bar**
Shuttle Run **1 rep will be 25ft**
Handstand Push ups **RX+ Strict HSPU**
Strength: Front Squats 5×2
Workout: For Time!
75 Double Unders then,
3 Rounds
8 Power Snatches RX(95lb/65lb)
10 Lateral Burpees over Barbell
50 Double Unders then,
2 Rounds
8 Power Snatches RX(95lb/65lb)
10 Lateral Burpees over Barbell
25 Double unders then,
1 Rounds
8 Power Snatches RX(95lb/65lb)
10 Lateral Burpees over Barbell
Strength: Box Squats 5×3
Workout: 10 Minute Ladder
1-2-3-4-5-6-7-8-9-10….Clusters RX(115lb/75lb) RX+(135lb/95lb)
2-4-6-8-10-12-14-16-18-20… Chest To Bar Pull ups
Strength: Strict Press 5-5-3-3-1-1
Workout: For Quality!
10-8-6-4-2 Bench Press RX(155lb/105lb) RX+(155lb+/105lb+)
5-4-3-2-1 D-ball Over Shoulder RX(150lb/100lb)
then,
30-24-18-12-6 Strict Situps
15-12-9-6-3 Ring Dips
Workout: For Time!
Teams of 2!
400m Run **RX+ 800m Run**
150/120 Calorie Echo
400m Run **RX+ 800m Run**
150/120 Calorie Row
400m Run **RX+ 800m Run**
150/120 Calorie Echo
400m Run **RX+ 800m Run**
Strength: Barbell Front Rack Lunges 18-16-14-12-10 **Total reps alternating**
Workout: For Time
100 Double Under Buy IN
4-8-12-16-20
Alternating DB Snatches RX(50lb/35lb)
Toes To Bar
100 Double Unders Buy Out
Strength: Front Squats 5×3
Workout: THE CHIEF
5×3 Minute AMRAP
3 Power Cleans RX(135lb/95lb)
6 Push ups
9 Air Squats
**1 Minute rest after the 3 Min AMRAP, Start where you left off score will be total rounds + reps after 5 sets**