Strength: 10 Minute EMOM (Every Minute On the Minute)
1 Hang Power Snatch + 1 Power Snatch **Increase weight throughout EMOM**
Workout: 3 Rounds For Time
21 KB American Swings (53/35)
42 Situps
400m Run
Workout: 38 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
120 Calorie Row/Echo/Ski **15 cal each**
120 Wallballs RX(20lb/14lb, 10ft/9ft) **RX must do 15 or more reps of each**
90 Calorie Row/Echo/Ski **15 cals each**
90 Toes To Bar RX(15 reps each)
60 Cal…**15 cal each**
60 Double DB Overhead Lunges (50/35) RX(15 reps each)
30 Cals..
30 DB Deadlifts RX(15 reps each)
Strength: Every 90 seconds for 15 minutes
20 Double unders + 2 “Squat” Cleans **Increase weight throughout**
Workout: 7 Min CAP
21-15-9
Thrusters RX(95/65)
Lateral Burpees over Barbell
remaining time AMRAP of Chest to Bar Pull ups
**score will be C2B**
Strength: 10-8-6-4-2 Thrusters (off rack, add weight throughout)
Workout: NANCY
5 Rounds For Time
400m Run
15 Overhead Squats RX (95/65)
Strength: For Quality
5×3 Strict Press + :15-:20 second L-sit hold on parallette bars
then,
21-15-9 Barbell Curls
30-20-10 Single Arm Banded Tricep ext (per arm)
21-15-9 Ring Rows **put feet on box to scale up**
Workout: For Time
2-4-6-8-10 Renegade Man-Makers
30 Situps
15 Russian Swings (70/53)
Strength: Back Squats 5×3
Workout: For Time
100 Double unders
21 Power Snatches RX(95/65) RX+(115/75)
75 Double unders
15 Power Snatches RX(115/75) RX+(135/95)
50 Double unders
9 Power Snatches RX(135/95) RX+(155/105)
25 Double unders
3 Power Snatches RX(155/105) RX+(175/125)
Workout: For Time (40 min cap)
Teams of 2!
1200m run BUY IN **Together**
120 cal Row/Echo/Ski *switch machines each set* **must do 15 cals each**
50 Burpees to 6″ target
90 Cals..
50 Burpees to 6″ target
60 Cals..
50 Burpees to 6″ target
30 Cals.
50 Burpees to 6″ target
Strength: Every 90 seconds for 15 Minutes
1 “Squat” Clean + 2 Front Squats **Increase weight throughout**
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
50 Wallballs (10ft/9ft, 20lb/14lb)
40 Toes To Bar
30 Handstand Push ups
20 Box Jumps (24″/20″)
10 Bar Muscle ups
Workout: For Time!
Teams of 2!
100 Wallballs (20lb/14lb, 10ft/9ft)
50 Power Cleans RX(115/75) RX+(135/95)
50 Push Jerks
200 Medball Situps
50 Push Jerks
50 Power Cleans
100 Wallballs
Strength: For Quality
4×10 DB Bench + 4×10 Reverse grip bent rows
then
3×10 DB Incline Bench + 3×10 DB Curls (each side)
Workout: For Time
30 second hanging L-sit hold BUY IN **accumulate if you can’t go unbroken**
21-15-9 Ring Dips (RX+ Strict Ring Dips)
42-30-18 Air Squats
30 second Hanging L-sit hold BUY OUT