Strength: 2 Front Squats + 1 Split Jerk x5 sets
Workout: For Time
30-20-10 Toes To Bar
15-10-5 Thrusters RX (95lb/65lb)
200m run
Strength: 10 Minute EMOM (Every Minute On the Minute)
3 Power Cleans **increase weight throughout EMOM**
workout: For Time
25 Air Squats
10-8-6-4-2 Floor PressRX 135lb/95lb
30-24-18-12-6 Medball Sit-ups RX(20lb/14lb)
25 Air Squats
Workout: For Time!
Teams of 2
800m run **RX+ Sandbag Run**
200m KB Farmers Carry RX 53lb/35lb **RX+ 70lb/53lb**
120/100 Calorie Echo Bike
100 Box Step Ups 24″/20″ **RX+ with Sandbag**
120/100 Calorie Row
200m farmers Carry
800m Run **RX+ Sandbag run**
Strength: Push Press 10-8-6-4-2
Workout: For Time
21-15-9 Deadlifts RX(155lb/105lb) RX+(185lb/135lb)
7-5-3 Wall Walks
21-15-9 Strict Pull Ups
Strength: Back Squats 3-3-3-3-3
Workout: CF OPEN 14.1
10 Minute AMRAP (As Many Rounds As Possible)
30 Double unders
15 Power Snatches RX(75lb/55lb)
Extra Credit: 4 sets
15 Reverse Hypers
15-20 GHD Situps
Strength: Every 30 seconds for 10 Minutes
1 “Squat” Snatch **Increase weight throughout the 10 minutes**
Workout: For Time
3 Rounds
10 Deadlifts RX(95lb/65lb) RX+(115lb/75lb)
8 Thrusters RX(95lb/65lb) RX+(115lb/75lb)
then,
600m Run
then,
3 Rounds
10 Hang Power Cleans RX(95lb/65lb) RX+(115lb/75lb)
8 Front Squats RX(95lb/65lb) RX+(115lb/75lb)
Strength:
4×10 DB Incline Bench + 4×10 Barbell Drag Curls
3×10 Seated DB Hammer Curls + 3×10 Ring/Stationary/Box Dips **Weighted Optional**
Workout: For Time
7 Wall Walks
50 Stick Situps
25 Russian Swings RX(53lb/35lb)
5 Wall Walks
40 Stick Situps
20 Russian Swings
3 Wall Walks
30 Stick Situps
15 Russian Swings
Strength: 1 Power Clean + 2 Split Jerks x4 sets
Workout: For Time
20 Burpees to 6″ target
3 Rounds
10 Pull ups
5 Power Cleans RX(135lb/95lb) RX+(185lb/135lb)
then,
20 Burpees to 6″ target
2 Rounds
10 Chest To Bar
5 Power Cleans RX(165lb/115lb) RX+(205lb/145lb)
then,
20 Burpees to 6″ target
1 Rounds
10 Bar Muscle Ups
5 Power Cleans RX(185lb/135lb) RX+(225lb/155lb)
Workout: For Time
Teams of 2!
20 Handstand Push ups **RX+ Chest Facing Handstand Push Ups**
1000m/800m Row
40/30 Calorie Echo
20 Box Jumps RX(24″/20″) RX+(30″/24″)
16 Handstand Push ups **RX+ Chest Facing HSPU**
1000m/800m Row
40/30 Cal. Echo
16 Box Jumps
12 HSPU **RX+ Chest Facing HSPU**
1000m/800m Row
40/30 Cal. Echo
12 Box Jumps
8 HSPU **RX+ Chest Facing HSPU**
1000m/800m Row
40/30 Cal. Echo
8 Box Jumps
4 HSPU **RX+ Chest Facing HSPU**
1000m/800m Row
40/30 Cal. Echo
4 Box Jumps
Strength: Front Squats 5-5-3-1-1 **find heavy single for the day**
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
21 Double Unders
15 Wallballs RX(20lb/14lb, 10ft/9ft)
9 Toes To Bar