Strength: Back Squats 4×5
Workout: 8 Minute Ladder
3-6-9-12-15-18-21….
Power Cleans RX(135/95)
Toes To Bar
Strength: For Quality
- 1. Pause Bench Press 5-4-3-2-1
- 2. DB Incline Bench 3×8 + Barbell Curls 3×10
- 3. Banded Hammer Curls 3×20 + DB Kickbacks 3×15
Workout: 4 Rounds For Time
500m/400m Row
30 Situps
15 KB Russian Swings (53/35)
Workout: For Time!
Teams of 2!
400m Farmers Carry (53/35)
60 Thrusters RX(95/65)
30 Burpees to 6″ target
400m Run
40 Thrusters RX(115/75)
20 Burpees to 6″ target
400m Run
20 Thrusters RX(135/95)
10 Burpees to 6″ target
400m Run
400m Farmers Carry
Strength: Overhead Squats 3-3-3-3
Workout: For Time
2-4-6-8-10 Power Snatch (135/95)
4-8-12-16-20 Chest To Bar
40 Double unders
Workout: For Time
Teams of 2!
6 Rounds of DT (12 Deadlifts, 9 Hang P Clean, 6 Push Jerks RX(155/105)
120/100 Calorie Row/Ski
150 Wallballs
120/100 Cal Echo/Ass/Concept bike
6 Rounds DT
Strength: Box Squats 4×2
Workout: For Time
15-12-9-6
Power Snatch RX(115/85) RX+(155/105)
Burpees to 6″ target
200m Shuttle Run (50m splits)
Strength: For Quality
3×10 Bench Press + 3×10 DB Bent Rows
3×10 DB Incline Bench + 3×10 DB Hammer Curls
3×20 Banded Tricep ext. + 3×10 Barbell Curls
Workout: For Time
150m KB Front Rack Carry BUY IN (53/35)
21-15-9
Calorie Echo/Ass/Bikeerg
Russian Swings
Heels elevated Goblet Squats
Strength: Deadlifts 2×5, 2×3
Workout: For Time
20 DB Step BUY IN (1 DB 50/35) (24″/20″)
30-20-10
Toes To Bar
Wallballs
20 DB Step up BUY OUY
Extra Credit : 4 sets
10-20 GHD Situps
30 Russian Swings
15-20 Banded Good Mornings
Strength: 12 Minute EMOM (Every Minute On the Minute)
20 Double unders + 2 Power Cleans (Increase weight throughout)
Workout: 20 Minute AMMAP (As Many Meters As Possible)
Teams of 2!
1 Mile run BUY IN (You and your partner will run the mile together)
then,
Accumulate as many meters as possible on the rower or ski erg
Strength: 1 Front Squat + 1 Split Jerk x5 sets **Find heavy for the day!**
Workout: 20 Minute AMRAP (As Many Rounds As Possible)
5 Strict Pull ups
10 Push ups
15 Air Squats
20 Sit ups