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**
Workout #1: For Time
21-15-9 Floor Press RX Male (135lb-165lb-185lb) RX Fe(95lb-115lb-135lb)
100ft D-ball Carry
5-3-1 Rope Climb
rest,
Workout # 2: For Time
21-15-9 Strict HSPU
63-45-27 Sit ups
21-15-9 Air Squats
Extra Credit : 30 day Core Challenge!
Strength: 10-8-6-4-2 Push Jerks
Workout: For Time
Teams of 2!
25m Walking Lunges (Together)
80 Cal. Row/Ski
80 Cal. Echo/Ass Bike
60 Cal. Row/Ski
60 Cal. Echo/Ass Bike
40 Cal. Row/Ski
40 Cal. Echo/Ass Bike
100m Sled Push (Heavy) (25m at a time Partner 1 push as Partner 2 rest then switch)
Workout: “Lumberjack 20”
For Time **If you want to scale teams of 2**
20 Deadlifts RX(275/185)
400m Run
20 KB Swings (70/53)
400m Run
20 Overhead Squats (115/75)
400m Run
20 Burpees
400m Run
20 Chest To Bar
400m Run
20 Box Jumps (24″/20″)
400m Run
20 DB Squat Cleans (50/35)
400m Run
Strength: Pause Back Squats 3-3-3-3 **1 second pause at bottom/ no bounce**
Workout: 14 Minute AMRAP
15-12-9 Hang Power Clean RX(135/95)
30-24-18 Hand release push ups
45-36-27 Wallballs
Extra Credit: 4 sets
15 Back ext
15 GHD situps
:30 second side plank each side
Strength: “Squat” Clean 2-2-2-2
Workout: For Time
Teams of 2
200 Cal. Row or Ski
120 Cal. Echo/Ass Bike
1200m Run
Extra Credit: 3-4 sets
12-15 Reverse Hypers or Back ext
100ft Walking Lunges (With or without weight)
***30 days of core***
Strength: For Quality
Bench Press 8-6-4-6-8
+
Tempo Drag Curls 10-10-10-10-10
then,
DB Kickbacks 4×10
+
DB Hammer Curls 4×10
Workout: For Time
30-20-10 Elevated heels goblet squats RX(53/35)
90-60-30 Situps
30-20-10 Russian Swings RX(53/35)
Strength: Deadlift 4-4-4-4
Workout: For Time
21-15-9
Pull ups
Lateral Burpees over Barbell
15-12-9
Chest To Bar
Power Snatch RX(95/65)
7-5-3
Bar Muscle Ups
Overhead Squats RX(95/65)
Workout: For Time
Teams of 2
2000m Row
200ft Handstand Walk (20ft sections) **16 Wall walks**
800m Run
1500m Row
160ft Handstand Walk **12 Wall Walks**
800m Run
1000m Row
120ft HSW **8 Wall Walks**
800m Run
Strength: 15 minutes to find heavy Front Squat for the day
Workout: For Time
10-8-6-4-2 Power Clean + Jerk RX(135/95)
15 Toes To Bar
20 Wallballs