Workout: For Time!
Teams of 2!
1200m Run BUY IN then,
42-30-18
Calorie ECHO
Handstand Push Ups **RX+ Strict HSPU*
then,
1000m/800m Row
21 Bar Muscle ups
1000m/800m Row
15 Bar Muscle ups
1000m Row
9 Bar Muscle Ups
Strength: 12 Minute EMOM (Every Minute On the Minute)
10/20 Double unders + 2 Clusters (Squat clean thruster) **Increase weight throughout**
Workout: 18 Minute AMRAP (As Many Rounds As Possible)
Teams of 2 ***Partner 1 completes 1 full round then partner 2 goes and so on***
5 Power Cleans RX(135lb/95lb)
10 Toes To Bar
15 Wallballs RX(20lb/14lb, 10ft/9ft)
**Score is total rounds plus reps**
Strength: Overhead Squats 3-3-3-3 or Snatch Balanace 3-3-3-3
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Floor Press RX(135lb/95lb) RX+(155lb/105lb)
1-2-3-4-5-6-7-8-9-10 Box Jumps RX(24″/20″)
10-9-8-7-6-5-4-3-2-1 American KB Swings RX(53lb/35lb) RX+(70lb/53lb)
Strength: 4 Working Sets
5 Strict Press **Increase weight**
10 DB Hammer Curls *Per side*
15 Banded Tricep ext.
Workout: For Time
12-9-6-3 D-Ball To Box RX(150lb/100lb)
24-18-12-6 Calorie Echo or Ski
12-9-6-3 Strict Chest To Bar Pull Ups
Strength: Dead stop Deadlifts 3-3-3-3 **reset each rep**
Workout: For Time
21-15-9-15-21
Thrusters RX(75lb/55lb)
Deficit Push ups RX(55lb/45lb plates)
Toes To Bar
Workout: For Time!
Teams of 2
2000m/1800m Row
30 Power Snatches RX(95lb/65lb)
60/50 Cal. Echo
30 Front Rack Lunges RX(95lb/65lb)
2000m/1800m Row
30 Power Snatches RX(115lb/75lb)
60/50 Cal. Echo
30 Front Rack Lunges RX(135lb/95lb)
2000m/1800m Row
30 Power Snatches RX(135lb/95lb)
60/50 Cal. Echo
30 Front Rack Lunges RX(135lb/95lb)
Strength: 12 Minute EMOM (Every Minute On the Minute)
10/20 Double Unders + 2 Power Cleans **Increase weight throughout**
Workout: For Time
3-6-9-6-3 Bar Muscle Ups **Double up pullup/C2B to scale**
10-20-30-20-10 Wallballs RX(20lb/14lb, 10ft/9ft)
3-6-9-6-3 RX Strict HSPU **RX+ Chest facing HSPU, must wall walk up to start**
Strength: 1 Push Jerk + 1 Split Jerk x5 sets
Workout: DT
5 Rounds For Time
12 Deadlifts RX(155lb/105lb)
9 Hang Power Cleans
6 Shoulder To Overhead
or
Workout: CHAD **If you’re doing chad you wont do a strength you’ll go right into the workout after warmup**
1000 Step Ups RX(20″ box, 45lb/35lb vest/ruck)
Strength: 4 Sets
8-8-8-8 DB Seated Curls **Per arm**
+
15 Banded Tricep ext.
+
8-6-4-2 Strict Pull Ups **add weight if possible**
Workout: For Time
30-20-10 Bench Press RX(135lb/95lb) RX+(155lb/105lb)
750m-500m-250m Row
5-3-1 Rope Climbs
Strength: 12 Minute EMOM (Every Minute On the Minute)
Minute 1-4
3 High Hang Snatch **Squat**
Minute 5-8
2 Hang Snatch **Squat**
Minute 9-12
1 Snatch **Squat**
*Increase weight throughout EMOM*
Workout: For Time
21-15-9
Front Squats RX(95lb/65lb) RX+(135lb/95lb)
Handstand Push ups RX+(Strict HSPU)
Box Jumps RX(24″/20″)