Strength: Push Press 5-5-5-5
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
800m Run BUY IN,
then,
AMRAP of
5 Box Jumps (24″/20″)
10 Alternating DB Snatches (50/35)
15 Push ups
Workout: For Time
Teams of 2!
300 Double unders
200 Calorie Row/Echo/Ski
100 Wallballs **11ft/10ft target** (partner 1 performs Wallballs and partner 2 does a dead hang. If partner breaks on dead hang you must stop Wallballs)
200 Calorie Row/Echo/Ski
300 Double unders
Strength: 10 Minute EMOM (Every Minute On the Minute)
3 “Squat” Cleans **Add weight throughout EMOM)
Workout: For Time
50 Toes To Bar
40 Lateral Burpees over Barbell
30 Deadlifts RX(165/115)
20 Chest To Bar **RX+ Bar Muscle ups**
10 Wall Walks
Strength: Box Squats 5-5-3-3-3
Workout: For Time
20 Power Cleans RX(135/95) RX+(185/135)
40 Air Squats
5 Rope Climbs
15 Power Cleans RX(155/105) RX+(205/145)
30 Air Squats
3 Rope Climbs
10 Power Cleans RX(165/115) RX+(225/155)
20 Air Squats
1 Rope Climbs
Strength: For Quality
10 DB Incline Bench + 10 DB Bent Rows + 20 Banded Tricep ext. x4 working sets
Workout: For Time
10-9-8-7-6-5-4-3-2-1
Strict Press RX(95/65) **Off rack**
Deadlift RX(155/105)
20 Strict Situps
Workout: For Time!
Teams of 2
150 Cal. Row/Echo/Ski
200ft Handstand Walk (25ft sections) **16 Wall Walks**
80DB Step ups (24″/20″) (1 DB 50lb/35lb)
100 Calorie Row/Echo/Ski
150ft Handstand Walk **12 Wall Walks**
60 DB Step ups
50 Cal…
100ft Handstand Walk **8 Wall Walks**
40 DB Step ups
Strength: Overhead Squats 5×2 or Snatch Balance 5×2
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
800m Run BUY IN
then,
AMRAP of
5 Power Snatch RX(135/95) RX+(155/105)
10 Lateral Burpees over Barbell
15 Toes To Bar
Strength: 14 Minute EMOM (Every Minute On the Minute)
1 “Squat” Clean + 1 Split Jerk **Add weight throughout the EMOM**
Workout: For Time
150 Double unders
100 Wallballs (10ft/9ft, 20lb/14lb)
50 Pull ups
Extra Credit: 4 Sets
15 Reverse Hypers
:30 second side plank *each side*
Workout: For Time
Teams of 2!
20 Wall Walks BUY IN
3 Rounds
30 Chest To Bar
30 Alt. DB Snatches (50/35)
60 Cal. Machine
then,
800m Run
then,
2 Rounds
30 Burpees to 6″ target
30 Power Cleans (135/95)
60 Cal Machine
20 Wall Walks BUY OUT
Workout: For Time
Teams of 2! **42 Minute CAP)
400m KB Farmers Carry (53/35)
50 Cal. Row/Echo/Ski
50 KB Deadlifts
800m Run
50 Cal. Row/Echo/Ski
50 Box Jumps (24″/20)
600m Run
50 Cal. Row/Echo/Ski
50 Synchro Goblet Squats
400m Run
50 Cal…
50 Push ups
200m Run
400m KB Farmers Carry