Strength: 14 Minute EMOM(Every Minute On the Minute)
1 Power Clean + 1 Power Jerk **Increase weight throughout**
Workout: For Time
21 Pull ups
42 Double unders
21 Thrusters RX(95lb/65lb)
15 Pull ups
30 Double unders
15 Thrusters
9 Pull ups
18 Double unders
9 Thrusters
Workout: For Time!
Teams of 2!
50 Handstand Push ups **RX+ Strict HSPU**
50 DB Step ups RX(1 50lb/35lb, 24″/20″)
100/80 Calorie Row/Ski
100/80 Calorie Echo/Ass Bike
100/80 Cal Ski/Row
50 DB Step ups
50 Handstand Push ups
Strength: 14 Minute EMOM (Every Minute On the Minute)
Even: 1 Hang “Squat” Snatch
Odd: 1 “Squat” Snatch
**Increase weight throughout**
Workout: For Time
21-15-9
Deadlifts RX(155lb/105lb) RX+(205lb/155lb)
Lateral Burpees over Barbell
Toes To Bar
Strength: 5×2 Back Squats **Find heavy 2 for the day**
Workout: For Time
Teams of 2!
30-20-10 Power Snatches RX(135lb/95lb)
15-10-5 Bar Muscle Ups **RX+ 15-10-5 Ring Muscle Ups**
400m Run
Strength: For Quality ** Not Metcon pace, moving steady**
21-15-9 Bench Press **Increase throughout**
25m Sled Push
21-15-9 Barbell Bicep Curls
then,
21-15-9 DB Incline Bench
25m Sled Push
21-15-9 DB Tricep Kickbacks **2 DB’s at the same time**
Workout: For Time
50-40-30-20-10 Situps
25-20-15-10-5 American KB Swings RX(53lb/35lb)
50-40-30-20-10 Walking Lunges **Total reps**
Strength: Deadlifts 5×2 **if form is good find heavy 2 for the day**
Workout: For Time
5 Wall Walks BUY IN
3 Rounds
40 Double Unders **40 Singles**
20 Wallballs RX(20lb/14lb, 10ft/9ft)
then,
3 Rounds
40 Double Unders
20 Pull ups **RX+ 20 Chest To Bar**
5 Wall Walks BUY OUT
Workout: For Time!
Teams of 2!
150/120 Cal Row
120/100 Cal Echo
800m Run **RX+ 1 Mile Run**
120/100 Cal. Echo
150/120 Cal Row
Strength: 12 Minute EMOM *Every Minute On the Minute*
1 “Squat” Clean *Increase weight throughout*
Workout: 15 Minute AMRAP *As Many Rounds As Possible*
10-8-6-4-2
Front Squats
Lateral Burpees
Toes To Bar *Scaled Hanging Knee Raises*
**RX Front Squats 95lb/65lb, 135lb/95lb, 155lb/105lb, 185lb/125lb**
**Scaled Front Squats 75lb/55lb, 95lb/65lb, 115lb/85lb, 135lb/95lb, 155lb/105lb**
Strength: Tempo Pause Back Squats 4×3 (3 sec. down, 1 sec. pause) **5lb-10lb more than last week**
Workout: For Time
21-15-9
Front Squats RX(95lb/65lb) RX+(115lb/75lb)
Hang Power Clean
Shoulder To Overhead
200m Run
Workout: For Time!
Teams of 2!
100/80 Cal. Echo
50 Floor Press RX(135lb/95lb, 155lb/105lb)
100 Medball Situps RX(20lb/14lb)
150 Air Squats
100/80 Cal. Echo
150 Air Squats
100 Medball Situps
50 Floor Press
100/80 Cal. Echo