Strength: For Quality
20-15-10-5 Bench Press **increase weight throughout, you pick weight**
25m Sled Push **Heavy’ish**
4-3-2-1 Rope Climbs
Workout: For Time
42-30-18 Situps
21-15-9 Strict Press RX(75lb/55lb) RX+(95lb/65lb)
42-30-18 Walking Lunges *No weight*
Stength: Box Squats 2×4, 2×2
Workout: For Time
20 Burpees to 6″ target BUY IN
3 Rounds
10 Power Snatches RX(95lb-115lb-135lb Males, 65lb-75lb-95lb Females)
20 Toes To Bar
20 Burpees to 6″ target BUY OUT
Workout: For Time
Teams of 2!
4000m Row or Ski **RX 400m at a time**
200 Calorie Echo Bike
1.5 Mile relay **Partner 1 runs 400m as Partner 2 rest, switch till you accumulate 1.5 mile or 3 laps each**
Strength: Tempo Pause Front Squats 2×4, 2×2 **3 seconds down/ 1 Sec Pause**
Workout: For Time
Teams of 2!
20-15-10-15-20 Shoulder To Overhead RX(95lb/65lb) RX+(135lb/95lb)
4 Bar Muscle ups (RX+ 10 Bar Muscle ups)
100-80-60-80-100 Double unders
Strength: Deadlifts 2×4, 3×2
Workout: For Time
8-6-4-2-4-6-8 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
15 Wallballs RX(10ft/9ft, 20lb/14lb) RX+(11ft/10ft, 20lb/14lb)
Workout: For Time
Teams of 2!
100 Cal. Echo
63 Medball Situps
42 Bench Press RX(135lb/95lb)
21 Strict Pullups
100 Cal. Echo
45 Medball Situps
30 Bench Press RX(155lb/105lb)
15 Strict Pullups
100 Cal. Echo
27 Medball Situps
18 Bench Press RX(175lb/120lb)
9 Strict Pullups
Strength: Box Squats 2×4, 3×2
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Handstand Push ups **RX+ Strict HSPU**
25 Double Unders
10-9-8-7-6-5-4-3-2-1 DB or KB Front Rack Lunges RX(50/35) *Total reps*
Workout: For Time
Teams of 2!
2000m Row BUY IN
3 Rounds
60 Toes To Bar
40 Burpees to 6″ Target
20 “Squat” Cleans RX(155lb/105lb) RX+(185lb/135lb)
Strength: 12 Minute EMOM “Every Minute On the Minute”
2 “Squat” Snatch *Increase weight throughout*
Workout: For Time
21-15-9 Deadlifts RX(155lb/105lb)
7-5-3 Wall Walks
3-2-1 Rope Climbs
Strength: 8-6-4-2 Bench Press + 10 DB Hammer Curls + 10 Ring Rows
Workout: For Time
40 Cal. Row/Ski BUY IN
4 Rounds
30 Situps
15 Russian KB Swings RX(53/35) RX+(70/53)
40 Cal. Row/Ski BUY OUT