Strength: 10 Minute EMOM (Every Minute On the Minute)
Even: 3 Power Snatches **Increase weight throughout if form is SOLID**
ODD: 15/10 Calorie Assault Bike
Workout: For Time
Teams of 2
4000m Row **Switch however you want**
** 3 synchronized Burpees every 3 minutes**
Strength: Tempo Back Squats 4-4-2-2 **3 second down**
Workout: For Time
21 Thrusters 95lb./65lb.
21 Toes To Bar
15 Thrusters 115lb./75lb.
15 Chest To Bar
9 Thrusters 135lb./95lb.
9 Bar Muscle Ups
13 Minute CAP*
Extra Credit:
3×12-15 Reverse Hypers
3×15 Banded Hamstring Curls
3×15 Banded Tucks into +20 Banded Reverse Crunches
3×20 KB obl.
Strength: Box Squats 2-2-2-2
Workout: For Time
10-8-6-4-2
Power Cleans RX(95/65, 115/75, 135/95, 155lb./105lb. 175lb./115)
RX+(135/95, 155/105, 185/135, 205/145, 225/155lb)
Lateral bar hop burpees
40 Double Unders RX+(If you break 2 Burpee penalty) **If you RX+ the weight, this applies to you**
Strength: Mobility
Workout: 21 Minutes to AMCAP (As Many Calories As Possible)
Every 3 minutes: 15 Sit ups, and must switch machines.
**Score is total cals**
Extra Credit:
3×20 L-sit Flutter Kicks
3×1 Minute weighted plank
3×12-15 Banded hamstring curls
Strength: Overhead Squats 2-2-2
Workout: “Karabel”
10 Rounds For Time/
3 Power Snatches RX (135lb./95lb.)
15 Wallballs
17 Minute CAP
Strength: “Volkswagen”
“For quality pump not for speed”
21-15-9
Bench Press 135lb./95lb. RX(Body Weight)
Pull Ups **Doesn’t have to be strict, but its cooler**
12min CAP
Workout: For Time
1 Mile Run/800m Run
30/20 Calorie Assault Bike
1 Mile Run/800m Run
Strength: 1 Hang Clean+ 1 Front Squat+ 1 Push Jerk x4 sets
Workout: Teams of 2
15 Minute AMRAP (As Many Rounds As Possible)
4 DB Step Overs
8 Toes To Bar
12 Calorie Row
**1st partner must complete 1 round before the other partner goes**
Extra Credit:
3×12 Reverse Hypers
3×15 KB obl. (per side)
3×8 Bulgarian Split Squats (per side)
Strength: Power Clean 3-3-3-3
Workout: For Time
2-4-6-8-10
DB Lunges
DB Snatches (Alternating)
Then,
10-8-6-4-2
Box Jumps
DB Thrusters
Strength: Overhead Squat off rack 3-3-3-3
Workout: 10 Minute AMRAP (As Many Rounds As Possible)
5 Dball Over Shoulder
10 Burpees to 6″ Target
15 Strict Sit Ups
Extra Credit:
3×6 Bulgarian Split Squats
3×10 Deficit Push Ups
3×12 Back ext.
Strength: Tempo Deadlifts 3-3-3-3 **3 second eccentric**
Workout: “DRAKE”
4 Rounds For Time
400m Run
30 Wallballs
5 Bar Muscle ups **10 Chest To Bar/ Pullup**
Aerobic Capacity:
4x750m Row rest 1 minute
rest as needed then,
4x250m Row rest 90 second