Strength: 1 Hang Power Snatch + 1 Power Snatch + 1 OHS x5 sets
Workout: For Time
20-40-60-80 Double unders
15 Floor Press RX(135/95) RX+(185/135)
20-40-60-80 Situps
Workout: For Time!
1 Mile Run BUY IN
2 Rounds
50ft Handstand Walk (25ft increments)
40 Cal Row/Echo (Switch machines the next round, cannot stay on 1 machine)
30 Pistol Squats
20 Ring Dips (RX+ Muscle up into dips)
10 Strict Pull ups
1 Mile Run BUY OUT
Strength: Every 90 seconds for 15 Minutes
1 Hang “Squat” Clean + 1 Front Squat + 1 Push Jerk **Increase weight throughout**
Workout: For Time
15-10-5 Thrusters RX(135/95)
30-20-10 Toes To Bar
15-10-5 Lateral Burpees over Barbell
Strength: Back squats 6×2
Workout: For Time
15 Power Snatches RX(95/65)
40 Air Squats
4 Rope Climbs
12 Power Snatches RX(115/75)
30 Air Squats
3 Rope Climbs
9 Power Snatches RX(135/95)
20 Air Squats
2 Rope Climbs
6 Power Snatches RX(155/105)
10 Air Squats
1 Rope Climb
Workout: For Quality!! **Not for time**
2 Rounds
42 Situps
30/24 Cal. Row
18 Barbell Floor Press (You pick weight)
then,
3 Rounds
21 Banded Bicep Curl
15 Overhead Tricep ext on Gymnastic rings
9 Ring Rows
then,
2 Rounds
42 Plate Twist
30 Banded Tricep ext
18 DB Bent Rows
Strength: Back Rack Reverse Lunges 5×10
Workout: For Time
21-18-15-12-9-6-3 Thrusters RX(75/55)
7-6-5-4-3-2-1 Wall Walks
Extra Credit: October Core Challenge on CF Lena Instagram!
Workout: 36 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
800m Run
80 Cal Row/Ski
60 Pull ups
40 Burpee Box Jump Overs RX(24/20) RX+(30/24)
800m Run
80 Calorie Echo/Assault Bike
60 Toes To Bar
40 Alternating DB Snatches RX(50/35) RX+(70/50)
Strength: 15 Minute EMOM (Every Minute On the Minute)
1 ” Squat” Clean + 1 Push Jerk (RX Start at 155/105 and increase weight throughout EMOM if form is solid!)
Workout: For Time
21-15-9 Deadlifts RX (155/105)
42-30-18 Wallballs (20/10)
84-60-36 Double unders
Workout: For Time
Teams of 2!
1200m Run **If it rains 1600m Row**
80 Cal Echo/Assault/Bike erg
40 Power Snatches RX(95/65)
20 Ring Dips (RX+ 20 Ring Muscle ups)
800m run **If if rains 1200m Row**
60 Calorie Echo/Assault/Bike erg
30 Power Snatches RX(115/75)
15 Ring Dips (RX+ 15 Ring Muscle ups)
400m Run **If it rains 800m Row**
40 Calorie Echo/Assault/Bike erg
20 Power Snatches RX(135/95)
10 RIng Dips (RX+ 10 Ring Muscle ups)
Strength: 2 Front Squats + 1 Push Jerk x5 sets
Workout: For Time
15 Lateral Burpees over Barbell
15 “Squat” Cleans RX(135/95)
15 Handstand Push ups
30 Pull ups
12 Lateral Burpees over Barbell
12 “Squat” Cleans
12 HSPU
24 Pull ups
9 Lateral Burpees over Barbell
9 “Squat” Cleans
9 HSPU
18 Pull ups