Workout: Teams of 2!
For Time
4 Rounds of DT RX(135lb/95lb) RX+(155lb/105lb) **You do a round, partner does a round**
150 Double Unders
50 Cal. Row/Echo/Ski
4 Rounds of DT
100 Double Unders
75 Cal. Row/Echo/Ski
4 Rounds of DT
50 Double unders
100 Cal. Row/Echo/Ski
****1 Round of DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead****
Strength: Back Squats 6×2 @ 70%-85%
Workout: For Time
400m Run Buy IN
10 Rounds Cindy
5 Pull Ups **RX+ Strict Pull Ups**
10 Push Ups **RX+ Deficit Push Ups 55lb/45lb Plates**
15 Air Squats
400m Run Buy out
Strength: Front Squats 5×3 **Increase throughout**
Workout: 8 Minute Ladder
1-2-3-4-5-6-7-8-9-10… Power Cleans RX(135lb/95lb) RX+(185lb/135lb)
2-4-6-8-10-12-14-16-18-20…. Toes To Bar
Extra Credit: 3-4 Sets
10-15 Reverse Hypers
:30 second Side Plank **Each Side**
Strength: RDL’s 4×8 **light/moderate weight**
Workout: 4 Rounds For Time **RX+ 5 Rounds For Time**
20 Step ups RX(20″ box)
10 V-Ups
5 D-ball over bar RX(150lb/100lb)
Workout: For Time!
2001m Run Buy In
9 Rounds
11 Pull ups **RX+ Chest To Bar**
11 Wallballs RX(20lb/14lb, 10ft/9ft)
11 American KB Swings RX(53lb/35lb)
11 Push ups **RX+ Strict HSPU**
Strength: Push Press 4×4
Workout: 22 Minute Ladder
Teams of 2
400m-800m-1200m-1600m-2000m-2400m….Row or Ski
50/40 Calorie Echo Bike
***The row/ski will increase 400m throughout the 22 minutes, after finishing the 400m row/ski you’ll bike 50/40 cals. Back on row for 800m then 50/40 cal Bike so on till the 22 minutes is up.
Strength: 12 Minute EMOM (Every Minute On the Minute)
1-4 Minutes 3 Power Snatches
5-8 Minutes 2 Power Snatches
9-12 Minutes 1 Power Snatch
**Increase weight throughout**
Workout: For Time
3-6-9-12-15
Thrusters RX(95lb/65lb) RX+(115lb/75lb)
Lateral Burpees over Barbell
30 Double Unders
Strength: Back Squats 5×3 **Increase weight throughout**
Workout: 11 Minute AMRAP (As Many Rounds As Possible)
5 Power Cleans RX(135lb/95lb)
10 Toes To Bar
15 Air Squats
Strength: Back Rack Lunges 4×10 **increase weight/total reps**
Workout: 5 Rounds For Time
10 Bench Press RX(135lb/95lb) RX+(165lb/115lb)
15/12 Calorie Row or Ski
30 Double Unders
Strength: Push Press 5-5-5-5
Workout: For Time
10 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
5 Rounds
10 Burpees to 6″ Target
15 Wallballs RX(20lb/14lb, 10ft/9ft)
then,
10 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)