Strength: 1 Push Jerk + 1 Split Jerk x4 sets
Workout: 16 Minute AMRAP (As Many Rounds As Possible)
20 Strict Situps
15/12 Calorie Row/Echo/Ski
10 American KB Swings RX(53/35)
5 Handstand Push ups **RX+ 5 Chest Facing wall HSPU**
Workout: For Time!
Teams of 2!
1 Mile Run
100 Pull ups
200 Push ups
300 Air Squats
1 Mile Run
***RX+ wear a vest***
*This workout cannot be broken up into cindy…*
Strength: Back Squats 5×2 @ 85%-90%
Workout: For Time
21-15-9 Hang Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
42-30-18 Wallballs RX(10ft/9ft, 20lb/14lb)
21-15-9 Toes To Bar
Strength: Deadlifts 4×3 **Reset every rep, no bounce**
Workout: For Time
100m Walking Lunges **No weights**
5 Rope Climbs
50 Bar Facing Burpees
5 Rope Climbs
100m Walking Lunges
Workout: For Time
Teams of 2!
800m Run
100 Bench Press RX(95/65) RX+(115/75)
50 Cal. Row/Echo/Ski
80 Step ups RX(24″/20″) *no weight*
50 Cals..
60 V-ups
50 Cals..
40 Ring Dips or box dips
50 cals…
20 Pistol Squats or single leg squats on box
800m Run
Strength: 15 Minute EMOM (Every Minute On the Minute)
1 Hang Power Clean + 1 Power Clean **Increase weight throughout**
Workout: For Time
100 Double unders
30 Wallballs RX(20lb/14lb, 10ft/9ft)
75 Double unders
25 Wallballs
50 Double unders
20 Wallballs
25 Double unders
15 Wallballs
Workout: For Time!
Teams of 2
300m KB Farmers Carry RX(53/35)
100 Calorie Echo/Ski
100 Deficit Push ups RX(55/35 Plates)
200m KB Front Rack Carry
100 Cal. Echo/Ski
100 Toes To Bar
100m KB overhead Carry RX(53/35)
100 Calorie Echo/Ski
50 Deficit Push ups
50 Toes To Bar
Strength: Back Squats 5×3
Workout: “Jackie”
1000m Row
50 Thrusters RX(45lb/35lb)
30 Pull ups
Strength: 15 Minute EMOM (Every Minute On the Minute)
2 Power Snatches *increase weight throughout**
Workout: 9 Minute Ladder
3-6-9-12-15-18-21….
Front Squats RX(135/95)
Toes To Bar
Strength:
- Bench Press 4×5 + Rings Rows 4×10
- DB Incline Bench 3×10+ Hammer Curls 3×10
Workout: For Time
4-8-12-16-20 Back Rack Lunges RX(95/65) RX+(115/75)
2 Rope Climbs
200m Run