Strength: Mobility and Handstand walking tech. work
Workout: 12 Minute CAP.
42-30-18-12 Russian KB Swings
10ft. Handstand walk or 3 Wall walks
21-15-9-6 Assault Bike Calorie
Extra Credit:
Hammer Curls 3×10
DB Bent Rows 3×10
Strength: Back Squats 4×4 + 30 Plate Twist
Workout: For Time
“Sprint Chipper”
600m Run Buy in
50 Sit ups
50 Air Squats
50 Push ups
25 Sit ups
25 Air Squats
25 Push ups
Strength: “For Quality”
10-8-6-4-2 Strict Press **Add weight throughout**
2-4-6-8-10 Strict Pull up **Weighted if possible**
Workout: Total Rounds
8 Minute AMRAP (As Many Rounds As Possible)
10 Cal. Row/Dyne/Erg
10 Toes To Bar
2 Minute rest,
8 Minute AMRAP
8 Cal. Row/Dyne/Erg
8 D-ball Lunges **Bear hug, use Dball or Slamball**
2 Minute rest,
8 Minute AMRAP
6 Cal. Row/Dyne/Erg
6 Dips **RX+ Muscle Up into dips**
Strength: Every 90 seconds for 15 Minutes
1 ” Squat Clean” +2 Front Squats **Increase weight throughout**
Workout: 9 Minute AMRAP (As Many Rounds As Possible)
30-20-10 DB Snatches (50lb./35lb.)
50 Double Unders/75 Singles
15-10-5 Lateral Burpee Over DB
Extra Credit: 4 Rounds
20 GHD Sit Ups
20 Back ext.
20 Tempo Plate Twist
20 Weighted Toe Touches
Strength: “Squat” Snatch tech. work 4×2
Workout: 10 Minute AMRAP (As Many Rounds As Possible)
4 Box Jumps (24″/20″)
8 Toes To Bar
12 Air Squats
Extra Credit: 3-4 Rounds
15 Cal. Row
50 Plate Twist
25 Toe Touches
50 Weighted Flutter Kicks
15 Cal. Concept Bike
Strength: Deadlift 4×4 70%-75%
Workout: For Time
15-10-5 Shoulder To Overhead RX(115lb/73lb, 135lb/93lb, 155lb/103lb) RX+(155lb/103lb, 185lb./133lb, 205lb/153lb)
200m Run with Medball
3-2-1 Rope Climbs RX+(Legless Rope Climb)
200m Run with Medball
Strength: Bench Press 4×4
Workout: 17 Minute AMRAP (As Many Rounds As Possible)
21 Cal. Row/Dyne/Erg
15 Burpees
9 Pull Ups
6 DB Step Ups (50lb./35lb.)
Extra Credit:
3×15-20 Banded Tricep ext.
3×10 Hammer Curls
3x DB Kick Backs
3×10 DB Curls
Strength: Overhead Squat 10-8-6-4-2
Workout: For Time
3 Rounds
25 Wallballs
10 Power Snatches RX (95lb./63lb. 115lb./73lb. 135lb./93lb) **Add weight throughout round**
then,
3 Rounds
50 Sit Ups
10 Hang Power Cleans RX( 135lb./93lb)
Workout: 30 Minute CAP
Teams of 2
2000m Row
300 Double Unders
2 Mile Run ***one partner runs 400m at a time till you hit 2 mile total**
Extra Credit:
3×20 KB obl.
3×15-20 Banded Tricep ext.
3×10 Back Rack Lunges (total)
Strength: “For Quality”
10-9-8-7-6-5-4-3-2-1 **Increase weight throughout reps**
Box Squats
DB Bench
Workout: 4 Rounds
1 Minute at each station **Score is total reps plus calories**
Sit-ups
DB Lunges (50lb./35lb)
Plank Burpee Box Jump (20″/16″)
Calories on Rower/Assault Bike/Erg
1 Minute rest