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
Workout: Every 90 seconds for 15 Minutes
20 Double unders + 3 Power Snatches **RX+ 30 dubs + start weights at 135/95 and increase throughout**
Workout: For Time
15-12-9-6-3 Strict HSPU (RX+ deficit strict 55/35)
30-24-18-12-6 DB Lunges 50/35 **Only 1 DB can hold front rack or on shoulder**
45-36-27-18-9 Strict Situps
Strength: For Quality
10-8-6-4-2 Bench Press
then,
10-9-8-7-6-5-4-3-2-1 Unbroken Strict Pull up (Intent is to rest as needed to hit the next set unbroken)
then,
50 Barbell Curls
Workout: For Time
75 Back Squats RX(135/95)
***Every time you have you break or “re-rack” 10 Burpee penalty***
Workout: For Time (44 Minute CAP)
Teams of 2!
3000m Row (RX+ 4000m Row)
1 Mile Run
3000m Rpw (RX+ 4000m Row)
Strength: Every 90 seconds for 12 Minutes
1 Hang “Squat” Clean + 1 “Squat” Clean
Workout: For Time
Teams of 2!
42-30-18 Thrusters
84-60-36 Calorie ECHO/ASS/Concept Bike (no rower today)
42-30-18 Toes To Bar
**RX Thruster weight Males (75lb-95lb-115lb) Females (55lb-65lb-75lb)
**RX+ Males (95lb-115lb-135lb) Females (65lb-75lb-95lb)
Strength: Deadlifts 5-5-5-5
Workout: For Time
750m Row
30 Wallballs
20 Calorie Echo/Assault Bike
10 Ring Muscle up **10 MU Transitions or 20 Ring dips**
Strength: 4 Rounds For Quality
5 Pause Bench Press
10 Barbell Curls
15 Plate Twist (per side so 30 total)
Workout: 4 Rounds For Time
10 Strict Press RX(75/55) RX+(95/75)
20 Walking Lunges
200m Run
Extra Credit: 4-5 sets
10-20 GHD Situps
10-20 Back Ext.
:20sec. Side Plank (Each Side)
10 Calorie Echo Bike
10 Tempo Heels Elevated Goblet Squats **3 seconds down/3seconds up**
Workout: For Time
Teams of 2!
30-60-90 Cal. Row/Ski
20 BackSquats (135/95)
80 Situps
30-60-90 Cal. Echo/Ass bike
20 Box Jumps (24″/20″)
40 American KB Swings (53/35)
Strength: Every 90 seconds for 12 minutes
1 Power Clean + 2 Push Jerks (Add weight throughout)
Workout: For Time
800m Run BUY IN
15-12-9-6
Power Clean RX(135/95)
Burpees to 6″ Target
3 Rope Climbs
Strength: Front Squats 2-2-2-2
Workout: For Time
Teams of 2!
30-20-10
“Squat” Snatch RX(95/65) RX+(135/95)
Synchro Toes To Bar
200-150-100 Double unders (RX+ 300-200-100 Dubs) **Single unders 300-200-100**