Workout: For Time!
Teams of 2 **40 Minute CAP**
100 Wallballs RX(20lb/14lb, 10ft/9ft)
400m Run **RX+ 600m Run**
150/120 Calorie Row/Echo/Ski **RX+ 15/12 Cals on machine**
100 Toes To Bar
150/120 Calorie Echo/Ski/Row **RX+ 15/12 Cals on machines**
400m Run **RX+ 600m Run**
100 Wallballs
Strength: 12 Minute EMOM (Every Minute On the Minute)
Minute 1-4
3 “Squat” Cleans
Minute 5-8
2 “Squat” Cleans
Minute 9-12
1 “Squat” Clean
**Increase weight throughout**
Workout: 20 Rounds For Time
3 Burpee Pull ups
2 Devil Press RX(35lb/25lb) RX+(50lb/35lb) **2 DB’s**
1 Wall Walk
Strength: Back Squats 5-5-3-3-1-1-1
Workout: For Time
1000m Row
50 Thrusters **RX 45lb/35lb bar**
15 Bar Muscle ups
Strength: 10-8-6-4-2 Strict Press
Workout: For Time
20-15-10-5 DB Bench RX(50lb/35lb)
10-8-6-4 Shuttle Run (50m per)
4-3-2-1 Rope Climbs
Workout: For Time!
Teams of 2!
100m Walking Lunges **Together**
100 Strict Situps
2000m/1800m Row
120/100 Calorie ECHO
2000m/1800m Row
120/100 Cal. Echo
100 Strict Situps
100m Walking Lunges **Together**
Strength: 12 Minute EMOM (Every Minute On the Minute)
10 Double Unders **RX+ 20 Double Unders**
1 Power Snatch **increase weight should start around 70%**
Workout: 15 Minute AMRAP of CINDY
5 Pull ups
10 Push ups
15 Air squats
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 Clusters **”Squat” Clean Thruster. Increase weight throughout EMOM**
Workout: For Time
21-15-9
Hang Power Clean RX(115lb/75lb) RX+(135lb/95lb)
Handstand Push ups RX+(Strict HSPU)
Toes To Bar
Strength: 3-3-3-3 Pause Back Squats **1 second in the bottom/ +10lb more than last week**
Workout: 10 Minute Ladder
3-6-9-12-15-18-21..”Squat” Clean RX(135lb/95lb)
3 Wall Walks
3-6-9-12-15-18-21…Lateral Burpees Over Barbell
Strength:
4×8 RDL’s + 4×8 DB Curls **Per arm**+ 4×8 DB Bent Rows
Workout: For Quality!
21-15-9 DB Bench Press (50lb-60lb-70lb males) (35lb-45lb-55lb Females)
42-30-18 Situps
50m Sled Pull with Fat Rope
then,
21-15-9 Deficit Push ups
42-30-18 Russian Plate Twist
50m KB Front Rack Carry **53lb/35lb)
Workout: For Time!
Teams of 2!
800m Run BUY IN
20-40-60-80-100 Calorie Echo/Row/Ski
50-40-30-20-10 Thrusters RX(75lb/55lb)
800m Run BUY OUT