Workout: For Time
200m DB Farmers Carry (50/35lb)
21 DB Deadlifts
21 DB Floor Press
42 DB Floor Wipers (total)
42 DB Lunges (use both DB)
21 DB Floor Press
21 DB Deadlifts
200m DB Farmers Carry
Extra Credit: 4 Rounds
10 Barbell Curls
20 Banded Tricep ext
10 DB Hammer Curls
20 DB Kickbacks
Workout: For Time (40 Minute cap)
Teams of 2!
3000m/2500m Row
120/100 Calorie Echo/Ass
200m Sled Push (Heavy)
120/100 Calorie Echo/Ass
3000m/2500m Row
Strength: 10-8-6-4-2 Push Press **You will Power Clean this off the ground no rack**
Workout: For Time
200m Run
40 Strict Pull ups
200m Run
80 Push ups
200m run
120 Situps
200m Run
160 Double unders
Strength: Pause Back Squats 3-3-2-2-2 **1 second pause at bottom of squat**
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
5 Power Snatches RX(115/75) RX+(135/95)
10 Toes To Bar
15 Wallballs (20/14)
Strength: 1 Hang Power Snatch + 1 Power Snatch x5 sets
Workout: For Time
400m Run
30 Shoulder to overhead (95/65)
5 Rope Climbs
400m Run
20 Shoulder to overhead (115/75)
3 Rope Climb
400m Run
10 Shoulder to overhead (135/95)
1 Rope Climb
Workout: For Time
Teams of 2!
2000m Row
80 DB Floor presses (50/35)
80 Medball Situps
80 Back Rack Lunges (95/65)
80 Cal Echo/Ass Bike
1500m Row
60 DB Floor Presses
60 Medball Situps
60 Back Rack Lunges (95/65)
60 Cal. Echo/Ass Bike
1000m Row
40 DB Floor Presses
40 Medball Situps
40 Back Rack Lunges
40 Cal Echo/Ass
500m Row
20.
20.
20
Strength: Deadlifts 3-3-3-3
Workout: For Time
25 Burpee Pull ups (RX+ Burpee Chest To Bar)
20 Front Squats RX 155/103 (RX+ 205/155)
15 Box Jumps (24/20)
10 Pistol squats (Alternating/total reps)
5 Ring Muscle ups
10 Pistol squats
15 Box Jumps
20 Front Squats
25 Burpee pull ups (RX+ Burpee C2B)
Strength: Split Jerks 2-2-2-2
Workout: For Time
90ft Handstand Walk **15ft sections** (6 Wall Walks)
21 Toes To Bar
800m Run
60ft Handstand Walk (4 Wall Walks)
15 Toes To Bar
600m Run
30ft Handstand Walk (2 Wall Walks)
9 Toes To Bar
400m Run
Strength: Pause Back Squats 5×3 (add 10lb more than last week)
Workout: For Time
Teams of 2!
200 Double under BUY IN
30 Power Cleans RX(135/95)
120 Wallballs
30 Power Cleans RX(165/115)
80 Wallballs
30 Power Cleans (185/135)
40 Wallballs
200 Double under BUY OUT
Strength: “Squat” Snatch 2-2-2-2
Workout: For Time
27-21-15
Front Squats RX(115/75)
Toes To Bar
Extra Credit: 3-4 sets
15 Back ext.
10 DB RDL’s
**Core challenge**