Strength: Back Squats 2×6, 2×4
Workout: For Time
1-2-3-4-5-6-7-8-9-10
Power Cleans RX(135/95) RX+(165/115)
Burpee Pull ups *Do a burpee, dead hang then pull up*
StrengthCON: 4 Rounds For Quality!
25ft Handstand Walk (RX+ 50ft HSW)
3 Rope Climbs
50m Sled Push (Moderate weight)
Workout: For time
10-20-30-40-50 Stick Situps
25-20-15-10-5 Russian Swings (50/35)
10-20-30-40-50 Plate Twist (25/15)
Strength: 10 Minute EMOM (Every Minute on the Minute)
3 “Squat” Snatches **Add weight throughout EMOM**
Workout: 17 Minute AMRAP (As Many Rounds As Possible)
50 Push ups ***Chest to deck!!!!!***
40 Toes To Bar
30 Deadlifts (155/105)
20 Ring Dips
10 Box Jumps (24″/20″)
Workout: For Time
Teams of 2!
100 Calorie Row/Ski
150 Wallballs (20/14)
200 Double unders
400m Farmers Carry (50/35)
200 Double unders
150 Wallballs
100 Calorie Echo/Ass Bike
Strength: 10 Minute EMOM (Every Minute On the Minute)
3 ” Squat” Cleans **Increase weight throughout**
Workout: For Time
30-20-10 Shoulder To Overhead RX(135/95)
7-5-3 Bar Muscle Ups (RX+ 15-10-5 BMU)
400m Run
Strength: Back Squats 2×8, 2×6
Workout: For Time
50 Wallball BUY IN
4 Rounds
10 Alternating DB Devil Press (50/35) *1 DB*
20/18 Calorie Row/Echo/Ski
50 Wallball BUY OUT
Strength: Pause Bench Press 5-4-3-2-1-1-1
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Strict Press (95/65)
10 Weighted Situps with DB (50/35)
10-9-8-7-6-5-4-3-2-1 Box Jumps (24″/20″)
10 Walking Lunges (DB optional)
Extra Credit: 3 sets
21’s with Barbell
20 Banded Tricep kickbacks
Strength: 1 Snatch + 1 Hang Snatch x5 sets
Workout: For Time
21-15-9
Deadlifts RX(165/115) RX+(205/145)
Pull ups (RX+ Chest To Bar)
100 Double unders **Each set**
Workout: For Time
Teams of 2!
1 Mile Run
100 Cal. Row
1200m Run
80 Cal. Row
800m Run
60 Cal. Row
400m Run
40 Cal. Row
**You will run together and split cals**
Strength: 1 Clean + 1 Hang Clean + 1 Split Jerk (1 portion of the strength from Tampa Bay Games)
Workout: For Time
21-15-9 Front Squats RX(135/95)
42-30-18 Toes To Bar
21-15-9 Burpees to 6″ Target