Strength:
- 4×10 DB Bench Press + 4×20 Ring Rows
- 3×10 DB Incline Bench + 3×20 DB Curls **Total Reps**
Workout: For Time
12 Minute CAP!
10-20-30-40-50-40-30-20-10
Double Unders
Situps
Strength: Strict Press 5-5-5-5
Workout: Teams of 2!
12 Minute AMCAP (As Many Cals As Possible)
Rower **Switch Every Minute with your partner**
3 Minute rest,
12 Minute AMCAP (As Many Cals As Possible)
ECHO Bike **Switch Every Minute with your Partner**
***Score will be total cals***
Workout: “LumberJack 20” **40**
Teams of 2!
40 Deadlifts RX(275lb/185lb)
400m Run
40 KB Swings (70lb/53lb)
400m Run
40 Overhead Squats (115lb/75lb)
400m Run
40 Burpees
400m Run
40 Chest To Bar Pull Ups
400 Run
40 Box Jumps (24″/20″)
400m Run
40 DB Squat Cleans (50lb/35lb)
400m Run
Strength: Back Squats 4×6
Workout: For Time
10 Power Cleans RX(165lb./115lb.) RX+(225lb./155lb.)
50 Wallballs (10ft/9ft, 20lb/14lb)
10 Wall Walks
50 Wallballs
10 Power Cleans
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 “Squat” Cleans **Increase weight throughout EMOM)
Workout: 9 Minute Ladder
3-6-9-12-15-18…
Front Squats RX(115lb/75lb) RX+(135lb/95lb)
Toes To Bar
Extra Credit: 3-4 sets
15 Reverse Hypers
15 KB Oblique Side Bend
:45 Sec. Plank Hold
Strength:
3×8 DB Incline Bench + 3×12 Supinated Barbell Curls
3×12 Barbell Curls + 3×15 DB Skull Crushers
Workout: For Time
30-20-10 Back Rack Lunges RX(95lb/65lb)
60-40-20 Situps
30-20-10 Deficit Push ups RX(55lb/45lb Plates)
Strength: Split Jerk 2-2-2-2
Workout: For Time
100 Double Under BUY IN
5 Rounds
5 Power Cleans RX(155lb/105lb) RX+(185lb/135lb)
10 Handstand Push ups RX+(Strict HSPU)
100 Double Under BUY OUT
Workout: For Time
Teams of 2
100 Cal. Row/Echo/Ski
100 Wallballs RX(20lb/14lb, 10ft/9ft)
4 Rope Climbs
80 Cals..
80 Wallballs
4 Rope Climbs
60 Cals..
60 Wallballs
4 Rope Climbs
40 Cals..
40 Wallballs
4 Rope Climbs
20 Cals..
20 Wallballs
4 Rope Climbs
Strength: Back Squats 4×8
Workout: For Time
21 Power Snatches RX(95lb/65lb) RX+(115lb/75lb)
21 Burpees to 6″ Target
21 Pull ups
15 Power Snatches
15 Burpees to 6″ Target
15 Chest To Bar
9 Power Snatches
9 Burpees to 6″ Target
9 Bar Muscle Ups
Strength: 1 Power Clean + 1 Push Jerk x 5 working sets
Workout: For Time
9-7-5-3 Wall Walks
27-21-15-9 Wallballs RX(20lb/14lb, 10ft/9ft) RX+(20lb/14lb, 11ft,10ft)
9-7-5-3 Power Cleans RX(155lb/105lb) RX+(205lb/145lb)