Strength: 1 High Hang Snatch+1 Hang Snatch+ 1 Snatch x4 working sets. All snatches are “Squats”
Workout: For Time
40-30-20-10 Alternating DB Snatches (50lb./35lb.)
15 Burpee Box Jump Overs
Extra Credit : 2-4 Rounds For Quality
15 Reverse Hypers
30 Hollow Rocks
15 DB Kick Backs
30 Heel Taps
Strength: Push Jerks 3×3
Workout: For Time!
400m Run buy in then,
50 Deadlifts RX(75lb./53lb.) **Same weight for all barbell movements**
50 Situps
40 Push Press
40 Situps
30 Power Snatches
30 Situps
20 Thrusters
20 Situps
10 OHS
10 Situps
Strength: Tempo Back Squats 3×3
Workout: 10 Minutes of “Cindy”
5 Pull ups
10 Push Ups
15 Air Squats
Extra Credit: 3 Rounds For Quality
20 GHD Situps
20 Back ext.
20 Banded Tricep ext
Strength: Mobility/Stretching
Workout: Partners of 2
26 Minute AMRAP
150 Calorie Row
100 Double Unders
150 Calorie Assault Bike
100 Double Unders
150 Calorie Skierg
100 Double Unders
Strength: 10 Minutes to warm up Power Cleans for the WOD
Workout: “Holleyman”
30 Rounds For Time
5 Wallballs
3 Handstand Pushup
1 Power Clean RX(225lb./153lb.)
Strength: 1 Hang “Squat Snatch” + 1 Overhead Squat x4 working sets
Workout: Helen!
3 Rounds For Time
400m Run
21 KB Swings
12 Pull ups
Extra Credit: 3 Rounds
15 Reverse Hypers
20 GHD Sit Ups
15 DB Hammer Curls
20 KB obl. (Each Side)
Strength: Push Jerks 3×4
Workout: For Time
20-16-12-8-4
DB Step ups (24″/20″) (50lb./35lb.)
Pull ups
400 Run
Strength: 10 Minutes to warm up Power Cleans
Workout: Teams of 2!
For Time
120-90-60-30 Calorie Row/Dyne/Erg
80-60-40-20 Toes To Bar
40-30-20-10 Power Cleans RX(135lb./93lb.)
RX+(M135lb-165lb-185lb-205lb) RX+(Fe 93lb-115lb-135lb-145lb)
Strength: Tempo Back Squats 3×4 **3 seconds down, fast up**
Workout: For Time
10-20-30-40-50 Wallballs
100-80-60-40-20 Double Unders
**Anytime you break on wallballs 3 burpee Penalty**
**Yes if you stop and hold the wallball that is considered breaking**
Workout : For Time
3 Rounds of
75ft Sled Push
50 Push Ups
25/20 Calorie Row/Dyne/Erg
Then,
200m Farmers Carry Buy in,
25 KB Deadlifts (53lb./35lb.)
100 Sit Ups
25 KB Deadlifts (53lb./35lb.)
200m Farmers Carry Buy out.