Workout: Teams of 2!
1 Mile Run BUY IN
30 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
60 Lateral Burpee over Barbell
90 Cal. Row/Echo/Ski
20 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
40 Lateral Burpees Over Barbell
60 Cals….
10 Power Snatches RX(155lb/105lb) RX+(185lb/135lb)
20 Lateral Burpees over Barbell
30 Cals…
Strength: Back Squats 8×2 *Increase weight throughout*
Workout: 16 Minute AMRAP(As Many Rounds As Possible)
5 Strict Pull ups *RX+ 5 Strict Chest To Bar*
10 Deficit Pushups RX(55lb/45lb plates)
15 Air Squats
20 Double Unders
Strength: Front Squats 6×3
Workout: 12 Minute Ladder
1-2-3-4-5-6-7-8-9-10-11……
TEAMS OF 2
Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
Toes To Bar
**partner 1 will complete 1 Power Clean then 1 Toes To Bar, then Partner 2 will perform 1 Power Clean then 1 Toes To Bar. You will go back and forth moving up 1 rep each time till the 12 mins is up, your partner cannot hop in till you finish all the reps in your set**
Workout: 35 Minute EMOM (Every Minute On the Minute)
- 10 Bench Press *You pick weight*
- 3-5 D-Ball to 30″ Box *RX+ 3-5 D-Ball to Shoulder*
- 7-15 Calorie Row/Ski/Echo
- 15-20 Situps
- 10 DB Lunges *total*
Strength: Back Squats 6×3 *Increase throughout*
Workout: For Time
21-15-9 Power Snatches RX(95lb/65lb-115lb/75lb-135lb/95lb)
63-45-27 Double Unders
21-15-9 Wallballs RX(20lb/14lb, 11ft/10ft target *higher target than normal*)
Workout: 36 Minute AMRAP(As Many Rounds As Possible)
Teams of 2!
800m Run
1500m/1200m Row
600m Run
60/40 Calorie Echo
400m Run
100m Sled Push *Light/Moderate*
200m Run
100ft Burpee Broad Jump *1 Partner at a time, total Distance*
Strength: 12 Minute EMOM(Every Minute On the Minute)
1-4 Minutes 5 Power Clean + Power Jerk *Touch n go*
5-8 Minutes 3 Power Clean + Power Jerk * Touch n go*
9-12 Minutes 1 Power Clean + Jerk
**Increase weight throughout**
Workout: For Time
7-5-3-1 Wall Walks
14-10-6-2 Front Squats RX(135lb/95lb) RX+(185lb/135lb)
21-15-9-3 Pull Ups *RX+ Chest To Bar*
Strength: Front Squats 4×4
Workout: For Time
20-16-12-8-4 Alternating DB Snatches RX(50lb/35lb)
30 Double Unders
then,
20-16-12-8-4 Calorie Row
20 Double Unders
then,
20-16-12-8-4 Air Squats
10 Double Unders
Strength: 3 Sets
10 DB Incline Bench
10 DB Hammer Curls *Per side*
10-15 DB Kickbacks
then,
2 Sets
10 DB Bench
10 DB Curls *Per Side*
10-15 Banded Overhead Ext
Workout: For Time
50 Situps Buy in
2 Rounds
10 Barbell Strict Press RX(75lb55lb) RX+(95lb/65lb)
10 Cal. Echo
50 Situps
2 Rounds
10 Barbell Strict press
10 Cal. Echo
50 Situps Buyout
Strength: Back Squats 4×4 *Increase 5-10lb more than last week*
Workout: For Time
15 Power Cleans RX(135lb/95lb) RX+(185lb/135lb)
30 Pull Ups
400m Run
10 Power Cleans RX(165lb/115lb) RX+(205lb/145lb)
20 Chest To Bar
400m Run
5 Power Cleans RX(185lb/135lb) RX+(225lb/155lb)
10 Bar Muscle Ups
400m Run