Workout: For Time!
Teams of 2! ****Every time you switch both partners will perform 3 synchro burpees****
2000m/1800m Row
100/80 Cal. Echo
1 mile Run
100/80 Cal. Echo
2000m/1800m Row
Strength: 15 Minutes to find heavy Clean + Split Jerk for the day
Workout: For Time
21 Thrusters RX(75lb/55lb) RX+(95lb/65lb)
75 Double Unders/ 100 single unders
15 Thrusters
75 Double Unders/100 Single unders
9 Thrusters
75 Double Unders/100 single unders
Strength: 2 Pause Back Squat + 3 Back Squats x5 sets working sets **1 sec. pause**
Workout: For Time
21 Power Cleans RX(135lb/95lb)
42 Stationary Alternating Lunges
7 Wall Walks
15 Power Cleans
30 Stationary Alternating Lunges
7 Wall Walks
9 Power Cleans
18 Stationary Alternating Lunges
Workout: For Time!
Teams of 2!
200m D-Ball Carry RX(150lb/100lb) **KB Front Rack if D-ball is too heavy**
40 KB Deadlifts RX(53lb/35lb) RX+(70lb/53lb)
60 Barbell Floor Press RX(135lb/95lb) RX+(155lb/105lb)
80 Strict Situps **RX+ 80 GHD Situps **
100/80 Calorie ECHO **Arms only, feet on pegs**
80 Strict Situps **RX+ GHD Situps**
60 Barbell Floor Press
40 KB Deadlifts
200m D-ball Carry
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 Power Snatches **Increase weight throughout**
Workout: For Time
21 Overhead Squats RX95lb/65lb
400m Run
15 Overhead Squats 115lb/75lb
400m Run
9 Overhead Squats 135lb/95lb
400m Run
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 Power Snatches **Increase weight throughout**
Workout: For Time
21 Overhead Squats RX(95lb/65lb)
400m Run
15 Overhead Squats RX(115lb/75lb)
400m Run
9 Overhead Squats RX(135lb/95lb)
400m Run
Workout: For Time!
Teams of 2!
60 Pull up BUY IN **RX+ 30 Bar Muscle Ups**
80 Cal Row/Echo/Ski..
40 DB Step Ups RX(50lb/35lb)(24″/20″) **1 DB*
60 Cal Row/Echo/Ski
30 DB Step Ups
40 Cal..
20 DB Step Ups
20 Cal..
10 DB Step Ups
60 Pull Up BUY OUT **RX+ 30 Bar Muscle Ups**
Strength: 12 Minute EMOM (Every Minute On the Minute)
1 “Squat” Clean + 1 Power Jerk **Increase weight throughout**
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
50 Double unders
40 Wallballs RX(20lb/14lb, 10ft/9ft)
30 Toes To Bar
20 Burpees to 6″ target
10 Deadlifts RX(185lb/135lb) RX+(225lb/155lb)
Strength: Pause Back Squats 5×3 *1 second pause*
Workout: 12 Rounds For Time
3 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)
6 Push Ups
9 Air Squats
Strength:
10-8-6-4-2 Strict Press + 5×8 DB Curls *Per Arm*
then,
4×8 Lateral Raises + 4×8 DB Kickbacks
Workout: For Time
500m-400m-300m-200m-100m Row
25m Sled Push *Heavy’ish*
5-4-3-2-1 Wall Walks