Strength: “For Quality:
10-9-8-7-6-5-4-3-2-1
Bench Press RX(135/95) RX+(155/105)
Strict Pull ups
Workout: For Time
2 Rounds
21 Strict situps
15 Cal. Row/Echo/Ski
9 Box Jumps 24″/20″
then,
2 Rounds
21 American KB Swings (53/35)
15 Cal. Row/Echo/Ski
9 Box Jumps 24″/20″
Strength: Back Squats 4×5
Workout: For Time
9 Wall Walks
50 Double unders
25 Wallballs (10ft/9ft, 20/14)
7 Wall Walks
50 Double unders
25 Wallballs
5 Wall Walks
50 Double unders
25 Wallballs
3 Wall Walks
50 Double unders
25 Wallballs
Workout: For Time!
Teams of 2
60 Calorie Row/Echo/Ski **15 cal each**
10 D-Ball Cleans RX(150/100)
10 Bar Muscle ups (RX+ Ring Muscle ups)
30 Burpees to plate (55/45)
60 Cal Row/Echo/Ski **15 Cal each**
8 D-Ball Cleans
8 Bar Muscle ups (RX+ Ring Muscle ups)
30 Burpees to plate
60 Cals
6 D-Ball
6 Bar Muscle ups (RX+ Ring Muscle ups)
30 Burpees to plate
60 Cals..
4 D-Ball
4 Bar Muscle ups (RX+ Ring Muscle ups)
30 Burpees to plate
60 Cals..
2 D-Ball
2 BMU (RX+ RMU)
30 Burpees to plate
Strength Back Squats 5×2 @ 75%-90%
Workout: 7 Minute Ladder
2-4-6-8-10-12-14….
Power Clean + Jerk RX(135/95) RX+(165/115)
Pull ups (RX+ 3 Bar Muscle ups each set)
Workout: “For Quality” This is to move and get used to lifting the “Worm”
Teams of 2!
2 Rounds
30 Bench Press RX(155/105)
20 Box Jumps 24″/20″
10 Worm Synchro Squats
then,
2 Rounds
30 Bench Press RX (135/95)
20 DB Step ups (24″/20″) **2 DB’s 50/35
10 Worm Shoulder to overhead
2 Rounds
30 Bench Press RX (115/75)
20 Cal. Echo Bike
10 Worm Cleans (5 on the right shoulder then switch 5 on the left shoulder)
Strength: 10 Minute EMOM (Every Minute On the Minute)
1 Hang Power Snatch + 1 Power Snatch **Increase weight throughout EMOM**
Workout: 3 Rounds For Time
21 KB American Swings (53/35)
42 Situps
400m Run
Workout: 38 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
120 Calorie Row/Echo/Ski **15 cal each**
120 Wallballs RX(20lb/14lb, 10ft/9ft) **RX must do 15 or more reps of each**
90 Calorie Row/Echo/Ski **15 cals each**
90 Toes To Bar RX(15 reps each)
60 Cal…**15 cal each**
60 Double DB Overhead Lunges (50/35) RX(15 reps each)
30 Cals..
30 DB Deadlifts RX(15 reps each)
Strength: Every 90 seconds for 15 minutes
20 Double unders + 2 “Squat” Cleans **Increase weight throughout**
Workout: 7 Min CAP
21-15-9
Thrusters RX(95/65)
Lateral Burpees over Barbell
remaining time AMRAP of Chest to Bar Pull ups
**score will be C2B**
Strength: 10-8-6-4-2 Thrusters (off rack, add weight throughout)
Workout: NANCY
5 Rounds For Time
400m Run
15 Overhead Squats RX (95/65)
Strength: For Quality
5×3 Strict Press + :15-:20 second L-sit hold on parallette bars
then,
21-15-9 Barbell Curls
30-20-10 Single Arm Banded Tricep ext (per arm)
21-15-9 Ring Rows **put feet on box to scale up**
Workout: For Time
2-4-6-8-10 Renegade Man-Makers
30 Situps
15 Russian Swings (70/53)