Strength: Back Squats 3-3-3-3
Workout: For Time
3-6-9-12-9-6-3 Power Cleans RX(135lb/95lb)
6-12-18-24-18-12-6 Step Ups RX(24″/20″) **only Bodyweight no DB’s**
3-6-9-12-9-6-3 Strict Pull Ups
Workout: For Time!
Teams of 2!
2000m/1800m Row
100ft Handstand Walk **25ft sections**
100/90 Cal. Echo
1500m/1300m Row
100ft Handstand Walk
75/65 Cal. Echo
1000m/800m Row
100ft Handstand Walk
50/40 Cal. Echo
500m/400m Row
100ft Handstand Walk
25/15 Cal. Echo
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 “Squat” Snatches **Increase weight throughout**
Workout: For Time
21-15-9 Single DB Alternating Devil Press (50lb/35)
25 Double Unders *Each set*
then,
42-30-18 Wallballs RX(20lb/14lb, 10ft/9ft)
50 Double Unders *Each set*
Strength: Dead Stop Deadlift 3-3-3-3
Workout: For Time
150m Farmers Carry RX(53/35lb)
20 Thrusters RX(95lb/63lb)
10 Box Jumps RX(24″/20″)
16 Thrusters
8 Box Jumps
12 Thrusters
6 Box Jumps
8 Thrusters
4 Box Jumps
4 Thrusters
2 Box Jumps
150m Farmers Carry
Strength: For Quality!
100 Bench Press RX(135lb/95lb) RX+(185lb/135lb)
**Every Time you break 10/8 Calorie ECHO
Workout: 4 Rounds For Time
30 Stick Situps
20 Russian KB Swings RX(53lb/35lb)
10 Goblet Squats
Strength: Box Squats 3-3-3-3
Workout: For Time!
20 Front Rack Lunges RX(95lb/65lb)
3 Rounds
40 Double unders
20 Pull ups **RX+ Chest To Bar**
then,
20 Front Rack Lunges RX(95lb/65lb)
3 Rounds
40 Double Unders
20 Alternating DB Snatches RX(50lb/35lb)
then,
20 Front Rack Lunges
Workout: For Time!
Teams of 2!
20 Power Clean + Jerk RX(135lb/95lb) RX+(185lb/135lb)
60 Lateral Burpees Over Barbell
120/100 Calorie Row Or Echo
1200m Run
120/100 Calorie Echo or Row
60 Lateral Burpees Over Barbell
20 Power Clean + Jerk
Strength: 12 Minute EMOM (Every Minute On the Minute)
1 Hang “Squat” Snatch + 1 “Squat” Snatch **Increase weight throughout**
Workout: For Time
20 Handstand Push ups BUY IN **RX+ Strict HSPU**
5 Rounds
20 Wallballs RX(20lb/14lb, 10ft/9ft)
15 Toes To Bar
20 Handstand Push ups BUY OUT **RX+ Strict HSPU**
Strength Tempo Front Squats 3-3-3-3 **3 sec down/ bounce out the bottom of squat**
Workout: For Time
12-9-6-3 Power Snatch RX(135lb/95lb) RX+(155lb,105lb)
36-27-18-9 Wallballs RX(20lb/14lb, 10ft/9ft)
12-9-6-3 Box Jumps RX(24″/20″) RX+(30″/24″)
Strength: 4 sets Superset
Pause Bench Press 3-3-3-3
DB Hammer Curls 12-12-12-12
DB Bent Rows 15-15-15-15
Workout: 4 Rounds For Time
12/10 Calorie Echo
25 Strict Situps
50m Sled Push **Light 90lb/70lb**
200m Run