Strength: Push Press 3-3-3-3
Workout: For Time
1-2-3-4-5-4-3-2-1
Power Cleans RX(165lb/115lb) RX+(205lb/145lb)
Burpee Chest To Bar RX+(Burpee Bar Muscle Ups)
Box Jumps RX(24″/20″) RX+(30″/24″)
Workout: For Time!
Partners of 2
150/120 Calorie Row/Ski
100/80 Calorie Echo Bike
1 Mile Run
100/80 Calorie Echo Bike
150/120 Cal. Row/Ski
Strength: Pause Front Squats 3-3-3-3 **1 second pause**
Workout: 12 Minute Ladder
3-6-9-12-15-18-21-24….
Toes To Bar
Wallballs RX(20lb/14lb, 10ft/9ft)
20 Double Unders
Strength: Box Squats
5×1, 3×1, 1×1, x2 **Just like last week but add 5lb-10lb to squat**
Workout: For Time
7 Wall Walks
21 Hang Power Clean RX(115lb/75lb), RX+(135lb/95lb)
21 Shuttle Runs **1 rep is 25m**
5 Wall Walks
15 Hang Power Cleans
15 Shuttle runs
3 Wall Walks
9 Hang Power Cleans
9 Shuttle runs
Strength: For Quality **15 Min CAP**
10-9-8-7-6-5-4-3-2-1
Bench Press RX(135lb/95lb) RX+(155lb/105lb)
Strict Pull ups
Workout: For Time
2-4-6-8-10 D-Ball Squats RX(150lb/100lb)
30 Strict Situps
4-8-12-16-20 American KB Swings RX(53lb/35lb)
Strength: Back Rack Reverse Lunges 10-8-6-4-2 **Per Leg**
Workout: For Time
10-8-6-4-2 Power Snatch RX(115lb/75lb) RX+(135lb/95lb)
40-32-24-16-8 WallBalls RX(20lb/14lb, 10ft/9ft)
Workout: For Time!
Teams of 2
600m Run BUY IN
6 Rounds **one partner will complete 1 full round before partner 2 goes**
15/12 Calorie Row/Ski
10 Toes To Bar
5 Burpee Box Jump Overs RX(24″/20″)
then,
600m Run
6 Rounds
15/12 Calorie ECHO Bike
10 Toes To Bar
5 Burpee Box Jump Overs RX(24″/20″)
600m Run BUY OUT
Stength: Every 30 seconds for 10 Minutes
1 Power Clean + 1 Power Jerk **Increase weight throughout**
Workout: 13 Minute Ladder
2-4-6-8-10-12…. Clusters RX(95lb/65lb) RX+(135lb/95lb)
30 Double Unders
2-4-6-8-10-12…. Pull Ups **RX+ Chest To Bar**
Strength: Back Squats 5@ 70%, 3@ 80%, 1@ 90% x 2
Workout: For Time
100m Farmers Carry BUY IN **RX 53lb/35lb**
40-30-20-10 Strict Situps
20-15-10-5 KB Deadlifts RX(53lb/35lb)
40-30-20-10 Walking Lunges
100m Farmers Carry BUY OUT
Strength: 3 working sets
10-10-10-10 Barbell Bent Rows
+
10-10-10-10 DB Hammer Curls **Per Side**
+
10-10-10-10 DB Lateral Raises
Workout: 10 Rounds For Time(5 per partner) + 150/130 Calorie on ECHO Bike
Teams of 2! **25 Minute CAP**
Partner 1:
10 Bench Press RX(135lb/95lb) RX+(155lb/105lb)
20ft D-ball Carry RX(150lb/100lb)
5 D-ball to Box
20ft D-ball Carry
10 Bench Press
Partner 2 : On ECHO bike accumulating Calories
***Partner 1 must complete 1 full round before switching with partner 2, once completed partner 2 will complete 1 round as Partner 1 is accumulating cals. If 150/130 cals are reached before the 10 rounds are complete you can rest, till then you dying…***