Strength: 12 Minute EMOM (Every Minute On the Minute)
10 Crossovers + 3 Power Cleans **Increase weight throughout**
Workout: 8 Minute AMRAP(As many Rounds As Possible)
20 Thrusters RX(95lb/65lb)
20 Pullups
15 Thrusters RX(95lb/65lb)
15 Chest To Bar
10 Thrusters RX(95lb/65lb)
10 Bar Muscle Ups
**If completed under 8 mins go back to the top**
Workout: For Time!
Teams of 2
100m Sandbag Lunges **If we run out of Sanbags use 40lb/30lb DB on back rack**
100ft Handstand Walks **25ft at a time**
100/80 Calorie Row/Echo/Ski **Change machines each set**
200m Shuttle Run **50m at a time**
100/80 Calorie Echo/Ski/Row
100ft Handstand Walks
100m Sandbag Lunges
200m Shuttle Runs
100m Sandbag Lunges
100ft Handstand Walks
100/80 Cal Ski/Echo/Row
200m Shuttle Run
Strength: Pause Back Squats 6×2 **1 second pause/90 second break in between sets**
Workout: 11 Minute Ladder
2-4-6-8-10-12-14….
Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
Burpees to 6″ Target
Toes To Bar
Extra Credit: 3-4 sets
12-15 Reverse Hypers/Back ext
6-8 I’Y’T’s with 2.5lb/5lb plates **6-8 reps each of I’s,Y’s,T’s**
:30 second Side Plank *Each Side*
Strength: Pause Front Squats 4×3 **1 second pause**
Workout: For Time!
10-8-6-4-2
Burpee Pull ups
Shuttle Run **1 rep 20m**
DB Front Squats RX(50s/35s)
Strength: 4 working sets for quality
3 Rope Climbs
6 Bench Press **You pick weight**
9 Box Jump Overs RX(24″/20″)
***completely rest before going for another round, this is work on skill and being efficient ***
Workout: For Time
20-16-12-8-4
Step Ups RX(24″/20″)
V-ups
Alternating DB Snatches RX(50lb/35lb)
Strength: 1 Hang Power Snatch + 1 Power Snatch x5 sets
Workout: For Time!
1-2-3-4-5-6-7-8-9-10
Push Jerks RX(135lb/95lb) RX+(155lb/105lb)
Toes To Bar
Deadlifts *Same weight as Push Jerk*
Workout: For Time
Teams of 2
800m run *RX+ with 40lb/30lb Sandbag*
3000m/2800m Row
120/100 Cal. Echo/Ski
1500m/1300m Row
800m Run *RX+ with Sandbag*
Strength: Pause Back Squats 5×3 **1 second pause in the bottom of squat**
Workout: For Time
3-6-9-6-3 Power Cleans RX(155lb/105lb) RX+(185lb/135)
15 Wallballs RX(20lb/14lb,10ft/9ft)
3-6-9-6-3 Wall Walks
Workout: CF OPEN 24.3
RX:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)
Strength: For Quality
5-5-5-5 Strict Press
10-10-10-10 Ring Rows
15-15-15-15 Air Squats
Workout: For Time
50m KB Front Rack Carry Buy In
21-15-9 Crossovers
42-30-18 Situps
21-15-9 Push ups
50m KB Front Rack Carry Buy out