Strength: Box Squats 5×3
Workout: For Time
9-15-21 Thrusters RX(75/55) RX+(95/65)
9-15-21 Lateral Burpees over Barbell
1-3-5 Rope Climbs
Strength: For Quality
21-15-9 DB Bench
42-30-18 Situps
then,
21-15-9 Barbell Curls
42-30-18 Banded Overhead ext.
then,
21-15-9 DB Incline Bench
42-30-18 Plate Twist
Workout: For Time
20 Front Rack Lunges BUY IN
21-15-9
Strict Press (75/55)
Russian Swings
Push ups
20 Front Rack Lunges BUY Out
Workout: For Time (42 Min CAP)
Teams of 2!
100 Cal. Row/Ski
800m Run (RX+ 1 Mile Run)
100 Cal. Echo/Ass Bike
800m Run (RX+1 Mile Run)
100 Cal. Ski/Row
Extra Credit: 3-4 sets
15-20 GHD Situps
10-15 Reverse Hypers
30 Second-1 Min Plank Hold
Strength: 12 Minute EMOM (Every Minute On the Minute)
20 Double unders + 2 Power Snatches **Add weight throughout EMOM)
Workout: For Time
20-16-12-8-4
Altrernating Single arm DB Devil Press
Pull ups
DB Step ups 24″/20″ (1 DB 50lb/35lb)
Strength: 2 Front Squats + 1 Split Jerk x4 sets
Workout: For Time
50 Toes To Bar
40 Wallballs
30 Handstand Push ups
20 “Squat” Cleans RX(135/95)
10 Push Jerks
Strength: Box Squats 4×4
Workout: For Time
Grace of Heavy Grace
30 Power Clean + jerks RX(135/95) RX+(185/135)
Extra Credit:
4×20 Cal Echo. rest 1:1
then,
4×20 Cal Ski erg rest 1:1
Strength: For Quality
10-8-6-4-2 Bench Press
+
20-16-12-8-4 Ring Rows
then,
4×8 DB Seated Strict Press
+
4×12 DB Overhead Tricep ext
Workout: For Time
100m Walking Lunges
80 Situps
60 Hollow Rocks
40 Russian Swings (53/35)
20 Alternating Pistol Squats
Strength: Deadlifts 2×5, 2×3
Workout: For Time
27-21-15 Toes To Bar
21-15-9 Overhead Squats RX(95/65)
15-9-6 Box Jumps RX(24″/20″) RX+(30″/24″)
Workout: For Time
Teams of 2!
120ft Handstand Walk (20ft increments) BUY IN
3 Rounds
60 Cal. Row/Bike/Ski
40 Pull ups (RX+ 40 Chest To Bar)
then,
800m Run
then,
120ft Handstand Walk (20ft increments) BUY IN
2 Rounds
40 Cal. Row/Bike/SKi
20 Chest To Bar (RX+ 20 Bar Muscle ups)
Strength: 3 Front Squats + 1 Split Jerk x4 sets
Workout: For Time
10-8-6-4-2 Power Snatch RX(115/75) RX+(155/105)
20 Wallballs
40 Double unders (60 Singles)
Extra Credit: 4 sets
10-20 GHD Situps
15 Reverse Hypers
30 Tempo Plate Twist