Strength: For Quality
21-15-9 Bench Press **You pick the weight**
42-30-18 Russian Twist
21-15-9 Barbell Bent rows
Workout: 13 Minute AMRAP
21-15-9
Cal. Row/Echo/Ski
Strict Situps
Russian KB Swings (35/25) **Stay light if you’re doing the OPEN Friday**
Strength: 10 Minute EMOM (Every Minute On The Minute)
2 “Squat” Cleans **Add weight throughout**
Workout: For Time
7 Wall Walks
21 Deadlifts RX(165/115)
75 Double unders
5 Wall Walks
15 Deadlifts (165/115)
50 Double unders
3 Wall Walks
9 Deadlifts (165/115)
25 Double unders
Workout: For Time
Teams of 2!
100 Calorie Row/Echo/Ski
10 Burpee Box Jump Overs (24″/20″)
10 Ring Muscle ups or Transitions **more scaling on class board!**
100 Cal Row/Echo/Ski
20 Burpee BJO
10 Ring Muscle ups
100 Cals..
30 Burpee BJO
10 Ring MU
100 Cals…
40 Burpee BJO
10 Ring MU
Strength: Every 90 seconds for 15 minutes
1 Hang Snatch + 1 Snatch **Increase weight throughout*
Workout: For Time
25 Toes To Bar
75 Wallballs (10ft/9ft) (20lb/14lb)
25 Toes To Bar
Strength: 12 Minute EMOM (Every Minute On the Minute)
3 Power Cleans *increase weight throughout EMOM*
Workout: For Time
21 Thrusters RX(95/65)
400m Run
5 Rope Climbs
15 Thrusters
400m Run
3 Rope Climbs
9 Thrusters
400m Run
1 Rope Climb
Strength: “For Quality:
10-9-8-7-6-5-4-3-2-1
Bench Press RX(135/95) RX+(155/105)
Strict Pull ups
Workout: For Time
2 Rounds
21 Strict situps
15 Cal. Row/Echo/Ski
9 Box Jumps 24″/20″
then,
2 Rounds
21 American KB Swings (53/35)
15 Cal. Row/Echo/Ski
9 Box Jumps 24″/20″
Strength: Back Squats 4×5
Workout: For Time
9 Wall Walks
50 Double unders
25 Wallballs (10ft/9ft, 20/14)
7 Wall Walks
50 Double unders
25 Wallballs
5 Wall Walks
50 Double unders
25 Wallballs
3 Wall Walks
50 Double unders
25 Wallballs
Workout: For Time!
Teams of 2
60 Calorie Row/Echo/Ski **15 cal each**
10 D-Ball Cleans RX(150/100)
10 Bar Muscle ups (RX+ Ring Muscle ups)
30 Burpees to plate (55/45)
60 Cal Row/Echo/Ski **15 Cal each**
8 D-Ball Cleans
8 Bar Muscle ups (RX+ Ring Muscle ups)
30 Burpees to plate
60 Cals
6 D-Ball
6 Bar Muscle ups (RX+ Ring Muscle ups)
30 Burpees to plate
60 Cals..
4 D-Ball
4 Bar Muscle ups (RX+ Ring Muscle ups)
30 Burpees to plate
60 Cals..
2 D-Ball
2 BMU (RX+ RMU)
30 Burpees to plate
Strength Back Squats 5×2 @ 75%-90%
Workout: 7 Minute Ladder
2-4-6-8-10-12-14….
Power Clean + Jerk RX(135/95) RX+(165/115)
Pull ups (RX+ 3 Bar Muscle ups each set)
Workout: “For Quality” This is to move and get used to lifting the “Worm”
Teams of 2!
2 Rounds
30 Bench Press RX(155/105)
20 Box Jumps 24″/20″
10 Worm Synchro Squats
then,
2 Rounds
30 Bench Press RX (135/95)
20 DB Step ups (24″/20″) **2 DB’s 50/35
10 Worm Shoulder to overhead
2 Rounds
30 Bench Press RX (115/75)
20 Cal. Echo Bike
10 Worm Cleans (5 on the right shoulder then switch 5 on the left shoulder)