Strength: Overhead Squats 5×3 or Snatch Balance 5×3
Workout: For Time
21 Hang Power Snatch RX(95/65)
75 Double unders
42 Wallballs
15 Hang Power Snatch
75 Double unders
30 Wallballs
9 Hang Power Snatch
75 Double unders
18 Wallballs
Strength: Every 90 seconds for 15 Minutes
2 “Squat” Cleans + 1 Push Jerk **Add weight if form is good**
Workout: For Time
50 Thrusters RX(75/55)
40 Toes To Bar
30 Lateral Burpees over Barbell
20 Handstand Push ups
10 Bar Muscle ups
Strength:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch x2 sets **Working weight**
then,
1 Hang Power Snatch + 1 Power Snatch x2 sets **Working weight**
then,
1 Power Snatch x2 sets *Working weight*
Workout: For Time
100 Wallballs
80 Push ups
60 Step ups 24″/20″ (no weight)
40 Calorie Bike or ski
20 shuttle runs (25m at a time)
Strength:
Strict Press 10-8-6-4-2
then,
3×15 DB Incline Bench + 3×15 DB Bent Rows
Workout: For Time
42-30-18
Back Rack Lunges (RX 95/65) **Off rack
Medball Situps (20/14)
American KB Swings RX(53/35)
Strength: 20 minutes to find heavy Back Squat!
Workout: For Time
21-15-9 Overhead Squats RX(95/65)
84-60-36 Double unders
21-15-9 Burpees to 6″ target
Workout: For Time
Teams of 2!
200 Calorie Echo/Row/Ski
100 Pull ups (RX+ Chest To Bar)
1200m Run (RX+ 1 mile run)
100 Toes To Bar
200 Calorie Echo/Row/Ski
Strength: 17 Minutes to Find heavy Front Squat
Workout: For Time
3-6-9-12 Power Clean RX(155/105) RX+(205/145)
15 Handstand Push ups RX+(Strict HSPU)
30 Air Squats
Strength: Split Jerk 2-2-2-2-2
Workout 1: DT or Heavy DT
5 Rounds For Time
12 Deadlifts RX(155/105) RX+(185/135) RX++(205/145)
9 Hang Power Clean
6 Shoulder to Overhead
or
Workout 2: Chad
1000 Step ups RX( 20″ box for both male/female, with a weighted vest) **Vest optional**
**If you plan to do CHAD you will do the warm up and go right into the workout since it’ll take 45 minutes to 1 Hour +**
Strength: For Quality!
Pause Bench 5-4-3-2-1
then,
3×10 DB Incline Bench + 3×15 DB Tricep Kickbacks
Workout: For Time
75-50-25 Situps
100ft D-ball Carry
50 Walking Lunges (total reps/ no weights)
25 Russian KB Swings
Strength: Back Squats 6×2
Workout: For Time
60 Wallballs (20lb/14lb) (10ft/9ft target)
30 Power snatches RX(135/95)
60 Wallballs