Strength:
10-8-6-4-2 Strict Press
20-16-12-8-4 Barbell Curls
30-24-18-12-6 Banded Tricep Ext.
Workout: For Time
10-8-6-4-2 Box Jumps RX(24″/20″) RX+(30″/24″)
20-16-12-8-4 Calorie Echo/Ski
10-8-6-4-2 American KB Swings RX(53lb/35lb) RX+(70lb/53lb)
Strength: Back Squats 3×6 @ 70%-85%
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
5 Strict Pull ups
10 Hand Release Push ups
15 Air Squats
20 Situps
Workout: For Time!
Teams of 2!
200 Double Unders BUY IN
10-8-6-4-2 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
50-40-30-20-10 Cal. Row/Echo/Ski
10-8-6-4-2 Shuttle Run **Together 50m at a time**
then,
200 Double Unders BUY IN
5-4-3-2-1 Power Snatches RX(135lb/95b) RX+(185lb/135lb)
25-20-15-10-5 Cal. Row/Echo/Ski
5-4-3-2-1 Shuttle Runs **Together 50m at a time**
200 Double Unders BUY OUT
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 “Squat” Cleans **Increase weight throughout**
Workout: 6 Rounds For Time
15 Wallballs RX(20lb/14lb, 10ft/9ft)
10 Toes To Bar
5 Deadlifts RX(225lb/155lb) RX+(275lb/195lb)
1 Class tomorrow at 9am!!! Ill be there at 8am if you want to do open gym prior!
Workout: Teams of 2!
1 Mile Run **scaled 800m run**
100 Toes To Bar
80 Air Squats
60 Power Cleans RX(135lb/95lb)
40 Strict Pull ups
20 Thrusters **same weight as P clean**
1 Mile Run **Scaled 800m Run**
Workout: Teams of 2!
100-80-60-40-20 Calorie Echo/Ski/Row
50-40-30-20-10 DB Bench RX(50lb/35lb) RX+(70lb/50lb)
10-8-6-4-2 D-Ball to Shoulder RX(150lb/100lb)
100-80-60-40-20 Double Unders
Strength: Back Squats 3×5 @ 70%-85%
Workout: Teams of 2!
30 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
30 Bar Muscle Ups
20 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
60 Lateral Burpees over barbell
10 Power Snatches RX(115lb/75lb) RX+(175lb/125lb)
90 Wallballs RX(20lb/14lb)
Strength: Deadlifts 4×4 **Increase weight throughout**
Workout: For Time
21-15-9 Power Snatches RX (95lb/65lb-115lb/75lb-135lb/95lb)
42-30-18 Wallballs RX(20lb/14lb, 10ft/9ft)
**Power Snatch weight increases**
Strength: 3-4 Sets
10 DB Bench Press
10 DB Hammer Curls *Per side*
10-20 Banded Tricep Ext.
Workout: For Time
30-20-10
Medball Situps
Step ups RX(24″/20″
then,
30-20-10
KB Russian Swings RX(53lb/35lb)
Walking Lunges *total*
Strength: Back Squats 4×4 @ 70%-85%
Workout: For Time
30 Pull ups
15 Hang “Squat” Cleans RX(115lb/75lb) RX+(135lb/95lb)
30 Push ups
20 Chest To Bar
10 Hang Squat Cleans
20 Handstand Push ups
10 Bar Muscle ups
5 Hang Squat Cleans
10 Strict Handstand Push ups