Strength: Deadlifts 5-5-5-5
Workout: For Time
10-9-8-7-6-5-4-3-2-1 “Squat” Cleans RX(135/95)
15 Situps
10-9-8-7-6-5-4-3-2-1 HSPU (RX+Strict HSPU)
Workout: 38 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
1200m Run BUY IN
100 Cals..
100 KB Swings (53/35)
80 Cals..
80 KB Front Rack Lunges
60 Cals..
60 Alternating Single Arm Man-Maker (50/35)
40 Cals..
40 Strict Pull ups
20 Cals..
20 Ring Dips
Strength: Every 90 seconds for 15 Minutes
1 “Squat” Snatch **Increase weight throughout find a heavy single for the day**
Workout: For Time
100 Double unders
21 Back Squats RX(185/135) **Off rack**
42 Push ups
100 Double unders
15 Back Squats RX(205/145)
30 Push ups
100 Double unders
9 Back Squats (225/155)
18 Push ups
Strength: Split Jerk 2-2-2-2
Workout: For Time
21 Thrusters (95/65)
21 Pull ups
21 Lateral Burpees over Barbell
15 Thrusters (115/75)
15 Chest To Bar
15 Lateral Burpees over Barbell
9 Thrusters (135/95)
9 Bar Muscle ups
9 Lateral Burpees over Barbell
Strength: For Quality
4×10 Tempo DB Bench (3 sec down) + 4×20 Banded Tricep ext.
then,
4×10 Seated DB Strict Press + 4×10 DB Hammer Curls (Each Arm)
Workout: 15 Minute AMRAP
21-15-9 KB Deadlifts (2 KB’s 53/35)
42-30-18 Push ups
21-15-9 Calorie Echo/Ski
42-30-18 Sit ups
Strength: Pause Back Squats 3-3-3-3-3 **Add 5/10+ more lb than last week**
Workout: For Time
80 Wallballs (20lb/14lb, 10ft/9ft)
40 Power Cleans RX(135/95)
80 Wallballs
Workout: For Time
Teams of 2!
15 Ring Muscle ups
30 Single Arm DB Devil Press (50/35)
60 DB Stepovers (24″/20″)
90 Cal Row
800m Run
90 Cal Echo/Assault Bike
60 DB Stepovers
30 Single Arm DB Devil Press
15 Ring Muscle ups
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 “Squat” Snatches **Add weight throughout if form is good**
Workout: For Time
21-15-9 OHS RX(115/75)
30-60-90 Double unders
21-15-9 Toes To Bar
Strength: Pause Back squats 3-3-3-3 **Pause 1 second in bottom/no bounce*
Workout: For Time
12-9-6 Power Clean + Jerk RX(135/95-155/105-175/125) RX+(185/135-205/145-225/155)
24-18-12 Pull ups
200m Shuttle run (8 shuttles at 25m each)
Workout 1: 10 Minutes to accumulate as many Meters as possible on the Rower
Partner 1 : Row
Partner 2: Must hold D-ball **You can only row as long as one partner is holding the D-ball**
**Switch as needed!!**
5 minute rest,
Workout 2: 10 Minutes to accumulate as many Cals on the Echo/Ass Bike
Partner 1 : start peddling!
Partner 2: Perform 25 situps
***Every time you switch you must complete 25 situps, you cannot switch till reps are completed***
rest!!
Workout 3: For Time (This one is solo not teams!)
42-30-18 Air Squats
21-15-9 Russian Swings (53/35)
42-30-18 BackRack Lunges (empty Barbell)