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**
Strength: Box Squats 5×2
Workout 1: Death by Squat Clean (135/95)
Minute 1: 1 clean
Minute 2: 2 cleans…
You will keep going till you can’t finish the prescribed reps in that minute.
rest till everyones done,
Workout: 2: Death by cals on machine (Dealers choice)
Minute 1: 2 cals
Minute 2: 4 cals
You will add + 2 cals every minute on a machine till you can’t finish the prescribed cals in the minute.
Workout 1: 15 Minute AMRAP
80 Push ups
60 Air Squats
40 Banded Tricep ext
20 Front Rack Lunges (95/65)
Workout 2: For Time
50-40-30-20-10 Sit ups
25-20-15-10-5 Push Press (95/65)
Extra Credit : 6 Rounds
10-15 Banded Bicep Curls
10 DB Incline Bench
10 DB Bent Rows
Workout: For Time (40 Minute CAP)
Teams of 2!
800m Run
140 Cal. Row/Echo/Ski
50 Toes To Bar
800m Run
120 Cal. Row/Echo/Ski
50 Burpee Box Jump Overs (24″/20″)
800m Run
100 Cal. Row/Echo/Ski
50 Toes To Bar
Strength: Every 90 seconds for 15 Minutes
1 Hang “Squat” Snatch + 1 “Squat” Snatch
Workout: For Time
100 Double under BUY IN
42-30-18 Wallballs
21-15-9 Deadlifts RX(185/135) RX+(225/185)
100 Double Under BUY OUT
Strength: Front Squats 4×4
Workout: For Time
15 Power Clean + Jerk RX(135/95)
30 Pull ups
15 Power Clean + Jerk
20 Chest To Bar
15 P. Clean + Jerk
10 Bar Muscle ups
Strength: Box Squats 5×3
Workout: For Time
400m Run BUY IN
21-15-9
Power Snatches RX M (95lb-115lb-135lb) RX Fe (65lb-75lb-95lb)
Toes To Bar
400m Run BUY OUT
Strength: For Quality
4 sets
20 DB Bulgarian Split Squats (10 per leg)
25m Sled Push
then,
4 Sets
10 DB Curls (10 per arm)
20 Banded Tricep ext.
30 Plate Twist
Workout: For Time
27-21-15-9 KB Russian Swings
20 Walking Lunges (no weight)
27-21-15-9 Air Squats
Strength: Front Squats 4×6
Workout: For Time
Teams of 2!
200 Double unders
80 Cal Row/Dyne/SKi
50 Push ups
150 Double unders
60 Cals
50 Deficit Push ups (55/45 plates)
100 Double unders
40 Cals
50 Handstand Push ups
Strength: Every 90 seconds for 15 minutes
3 Power Cleans **Increase weight throughout and reset every rep no touch n’ go**
Workout: For Time
100 Situps
30 Alternating DB Snatches (50/35)
15 Box Jumps (24/20)
75 Situps
20 Alternating DB Snatches
10 Box Jumps
50 Situps
10 Alternating DB Snatches
5 Box Jumps