Workout: For Time!
Teams of 2!
1 Mile run BUY IN
then,
27-21-15-9 Synchro Burpee shuttle run
50 Calorie Row/Echo Bike
27-21-15-9 Synchro Pull ups
Strength: Front Squats 5×2
Workout: 12 Minute Ladder
3-6-9-12-15-18…
Clusters (Squat Clean Thruster) RX(135/95)
Toes To Bar
30 Double unders
Strength: 1 “Squat” Clean + 1 Split Jerk x6 sets
Workout: For Time
21 Thrusters RX(95/65)
7 Wall walks
600m Run
15 Thrusters RX(115/75)
5 Wall Walks
400m Run
9 Thrusters RX(135/95)
3 Wall Walks
200m Run
Thursday Workout
Strength: For Quality
21-15-9 DB Bench
42-30-18 Banded Tricep ext.
then,
21-15-9 DB Incline Bench
21-15-9 Plate Curls (Pause at the top for 1 second)
then,
21-15-9 DB Kickbacks
42-30-18 Plate Twist
Workout: For Time
20-16-12-8-4 Back Rack Lunges (135/95) **off rack**
40-32-24-16-8 Strict Situps
20-16-12-8-4 KB Russian Swings (53/35)
Strength: Back Squats 5×3
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Power Snatch RX(135/95)
1-2-3-4-5-6-7-8-9-10 Strict Pull ups
30 Double unders RX+(If you break on dubs you must start the double unders back to 1)
Workout: For Time
Teams of 2!
200m Farmers Carry (50/35)
100 Cal. Row or Echo
75 Wallballs (20lb/14lb) (11ft/10ft)
50 KB Deadlifts (50/35)
50 Synchro Burpees to 6″ Target
75 Wallballs
100 Cal. Echo or Row **Use different machine here**
200m Farmers Carry
Strength: Front Squats 5×3
Workout: For Time
400m Run
30 Toes To Bar
400m Run
30 Power Clean + Jerk RX(135/95) RX+(155/105)
400m Run
Strength: “Squat” Snatch 2-2-2-2-2
Workout: For Time
21-15-9 Deadlifts RX(185/135)
21-15-9 Cal. Echo/Assault/Bike erg
7-5-3 Wall Walks
Strength: For Quality!
10-8-6-4-2 Bench Press
20-16-12-8-4 Barbell Curls
30-24-18-12-6 Banded Tricep Ext
2 Mins in-between sets
Workout: For Time
50m Walking Lunges
42-30-18 Russian Swings (44/24)
21-15-9 Step ups (24″/20″)
42-30-18 Stick Sit ups
50m Walking Lunges
Strength: Back Squats 5×4
Workout: For Time
100 Double under BUY IN
5 Rounds
6 Thrusters RX (135/95)
12 Chest To Bar
100 Double under BUY OUT