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
Workout: Teams of 2!
800m Run *Together*
100/80 Calorie Row or Ski
100/80 Cal Echo
80 Toes To Bar
80 Alt. DB Snatches RX(50lb/35lb)
100/80 Cal Echo
100/80 Cal Row or Ski
800m Run *Together*
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 Power Clean + 1 Push Press **Increase weight throughout**
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Thrusters RX(95LB/65LB)
20 Double unders/ 20 Single unders
10-9-8-7-6-5-4-3-2-1 Lateral Burpees over Barbell
Strength: Back Squats 5×3@ 70%-85%
Workout: For Time
50 Situps BUY IN *RX+ Medball Situps 20lb/14lb)
10-9-8-7-6-5-4-3-2-1 Floor Presses RX(135lb/95lb) RX+(155lb/105lb)
10 Step ups RX(24″/20″, 1 DB 50lb/35lb)
50 Situps BUY OUT
Strength: 14 Minute EMOM (Every Minute On the Minute)
2 Power Snatches **Increase weight throughout**
Workout: For Time
50-40-30-20-10 Double unders
25-20-15-10-5 Toes To Bar
5-4-3-2-1 Wall Walks
Workout: For Time!
Teams of 2
800m Run **RX+ 1 Mile Run**
2000m Row
100 Calorie Echo
800m Run **RX+ 1 Mile Run**
Strength: 1 Clean + 2 Front Squats x5 sets **You can Power or Squat**
Workout: 2 Rounds For Time
5 Power Clean + Jerk RX(155lb/105lb) RX+(205lb/145lb)
30 Wallballs RX(20lb/14lb, 10ft/9ft)
3 Power Clean + Jerk
20 Pull ups **RX+ 20 Chest To Bar**
1 Power Clean + Jerk
10 Lateral Burpees Over Barbell
Strength: Front Squats 6×2 @ 70%-85%
Workout: For Time
10 Power Snatches BUY IN RX(115lb/75lb) RX+(135lb/95lb)
2 Rounds
15 Toes To Bar
10 Handstand Push ups **RX+ 10 Strict HSPU**
5 Thrusters **Same weight as P snatch**
then,
10 Power Snatches
then,
2 Rounds
15 Toes To Bar
10 Handstand Push ups **RX+ Strict HSPU**
5 Thrusters
then
10 Power Snatches BUY OUT
Strength: 3 Working Sets **1 min-90 second break in between**
10 DB Incline Bench
10 Barbell Bent Rows
10 DB Hammer Curls *Per Side*
15-20 Banded Tricep Ext.
Workout: For Time
8-6-4-2 D-Ball To Box RX(30″ box) **RX+ D-ball to Shoulder**
16-12-8-4 Burpees to 6″ Target
25m Sled Push **Light/moderate weight**
Strength: Back Rack Lunges 4×10 *Total reps*
Workout: For Time
42-30-18
Stick Situps
Wallballs RX(20lb/14lb, 10ft/9ft)
7-5-3 Shuttle Runs **50m= 1 rep**