Strength: 20 Minutes to find heavy POWER CLEAN for the day!
Workout: For Time!
30-20-10 Wallballs RX(20lb/14lb, 10ft/9ft)
50m KB Farmers Carry RX(53lb/35lb)
then,
30-20-10 Box Jumps RX(24″/20″)
50 KB Front Rack Carry RX(53lb/35lb)
Strength: 10×1 Bench Press * Find heavy for the day*
Workout: For Time
20-15-10-5 Deficit Push Ups
10/8 Cal. Echo Bike
20-15-10-5 Stick Situps
10/8 Cal. Echo
20-15-10-5 Pistol Squats *Total Reps*
Strength: Deadlifts 10×1 *Increase weight throughout, find heavy for the day does not have to be absolute max!”
Workout: For Time
21 Bar Muscle Ups
21 Strict Handstand Push Ups
42 Double Unders
15 Chest To Bar
15 Kipping HSPU
30 Double Unders
9 Pull Ups
9 Wall Walks
18 Double Unders
Workout: Teams of 2!
Workout: Teams of 2!
800m Run
150/120 Calorie Row or Ski *RX 15/12 Cals each*
400m Sandbag Run *Pick a sandbag rotate back and forth*
120/100 Calorie Echo Bike
400m Sandbag Run
150/120 Cal Ski or Row
800m Run
Strength: Pause Front Squats 10×1 *Increase weight throughout, find tough single for the day*
Workout: For Time!
30-20-10 Toes To Bar
10 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
30-20-10 KB Goblet Squats RX(53lb/35lb) RX+(70lb/53lb)
Strength: 7×2 Power Cleans *Increase throughout, no TnG*
Workout: For Time
10-8-6-4-2 Hang Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
20-16-12-8-4 Burpees to 6″ target
30-24-18-12-6 Wallballs RX(20lb/14lb, 10ft/9ft)
Strength:
3×10 Barbell Curls + 3×10 Stationary Dips, Ring Dips, Box Dips
3×10 DB Incline Hammer Curls + 3×15-20 Banded Tricep Ext.
3×15 Ring Rows + 3×15 Ring Skull Crushers
Workout: For Time
21-15-9 Calorie Echo Bike
42-30-18 Sandbag Walking Lunges
21-15-9 Russian KB Swings RX(53lb/35lb)
Strength: Dead Stop Deadlifts 7×2 *reset every rep, increase weight throughout*
Workout: For Time!
50 Situps BUY IN
21-15-9
Toes To Bar
Box Jump Overs RX(24″/20″)
DB Shoulder To Overhead RX(50lb/35lb)
50 Situps BUY OUT
Workout: Teams of 2
800m Run *RX+ 1 Mile run(Vest optional)*
10 Rounds of CINDY(Vest OPTIONAL) *Partner 1 does 1 full round, you do 1 full round till 10 total*
5 Pull ups
10 Push ups
15 Air Squats
then,
100/80 Calorie Row
then,
10 Rounds of CINDY
5 Pull ups
10 Push ups
15 Air Squats
800m or 1 mile run BUY OUT