Strength: Back Squats 2×10, 2×8
Workout: For Time
Teams of 2!
7 Synchro wall walks
30 Burpee Box Jump Overs 24″/20″
60 Alternating DB Snatches (50/35)
5 Synchro wall walks
20 Burpee Box Jump Overs
40 Alternating DB Snatches
3 Synchro wall walks
10 Burpee Box Jump Overs
20 Alternating DB Snatches
Strength: 27 Minute AMRAP (For Quality!)
400m Run
100ft Sled Push
100ft Sandbag Carry
100ft Walking Lunges
3 Rope Climbs
Workout: For Time
30-25-20 DB Floor Press (50/35)
21-15-9 Russian Swings (70/53)
30-25-20 Strict Situps
Strength:
1 Power Snatch + 1 Overhead Squat **1 second pause at bottom** x4 sets
then,
1 “Squat” Snatch x4 sets
Workout: FRAN
21-15-9
Thrusters RX(95/65)
Pull ups
Workout: Teams of 2!
For Time
100 Calorie Row/Echo/Ski
40 Deadlifts RX(185/135)
80 Push ups
100 Calorie Row/Ski/Echo
40 Deadlifts RX(225/155)
60 Handstand Push ups
100 Calorie Row/Ski/Echo
40 Deadlifts RX(275/185)
40 Strict HSPU
Strength: 1 “Squat” Clean + 1 Push Jerk x5 sets
Workout: 13 Minute AMRAP
120 Double unders
80 Wallballs
40 Toes To Bar
Strength:
- 1. Bench Press 10-8-6-4-2
- 2. DB Incline Bench 3×10
- 3. DB Curls 3×10 + Bench/Box Dips 3×25
- Workout: For Time
- 20 Strict Situps
- 10 Box Jumps (RX 24″/20″) (RX+ 30″/24″)
- 20 Plate Twist 45/25
- 40 Strict Situps
- 10 Box Jumps
- 40 Plate Twist
- 60 Strict Situps
- 10 Box Jumps
- 60 Plate Twist
Workout: Teams of 2!
20 Minute AMRAP
100-80-60-40-20 Calorie Echo/Assault Bike
50-40-30-20-10 American KB Swings (53/35)
-5 Minute rest-
20 Minute AMRAP
100-80-60-40-20 Calorie Row/Ski
50-40-30-20-10 Pull ups
Strength: 14 Minute EMOM (Every Minute On the Minute)
1 “Squat” Snatch **Add weight throughout the EMOM**
Workout: For Time
21 Overhead Squats RX(95/65)
100 Double unders
21 Toes To Bar
15 OHS
75 Double unders
15 Toes To Bar
9 OHS
50 Double unders
9 OHS
7am Workout!
Workout: For Time (Teams of 2)
1 Mile Run Buy in (Together)
4 Rounds DT (Partner 1 does DT as P2 rest then switch)
80 Cals
4 Rounds DT
60 Cals..
4 Rounds DT
40 Cals
1 Mile Run Buy Out
DT=12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks RX(155/ 105)
9am Workout!!
Workout: Hero Workout BERT (If you want to scale make this a teams workout)
50 Burpees
400m Run
100 Push ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push ups
400m Run
50 Burpees
Strength: 15 Minute EMOM (Every Minute On the Minute)
1 Squat Clean **Add weight throughout the EMOM)
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
16-12-8 Alternating DB Devil Press (50/35)
8-6-4 Box Jumps (30/24)
4-3-2 Ring Muscle ups