Strength: For Quality
“Volkswagon”
21-15-9
Bench Press RX(Bodyweight)
Strict Pull up
Workout: For Time
27-21-15-9
Cal Row/Dyne
Thrusters RX (75lb./53lb.) RX+ (95lb./63lb.)
Extra Credit: Core
3-4 Rounds
25 Situps
25 Hollow Rocks
25 Heel Taps (Per side 50 total)
25 Toe Touches
Strength: Deadlift 5@ 75%, 3@ 85%, 1+ @ 95%
Workout: 3 Rounds For Time
25m Sled Push
50m Farmers Carry
25 Air Squats
50m KB Front Rack Carry
Workout: Teams of 2 “GLEN”
For Time
30 Power Clean + Jerk RX(135lb./93lb.)
1 Mile Run **scaling option 800m run**
10 Rope Climbs
1 Mile Run
100 Burpees
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 Power Snatches **Increase weight**
Workout: For Rounds
6 Minute AMRAP (As Many Rounds As Possible)
12 Situps
6 DB Step ups (20″/16″) RX 50lb./35lb.
1 Minute Rest,
6 Minute AMRAP
12 Cal. Row/Dyne
6 DB Lunges
1 Minute Rest,
12 Situps
6 DB Step ups
Strength: Back Squats 5@75%, 3@85%, 1+@95%
Workout: For Time
20-15-10-5
Hang Squat Cleans RX (95lb./63lb.)
Strict HSPU
50 Double Unders
Extra Credit: 1-2 Rounds
50 Cal. Skierg
50 Cal. Assault Bike
50 Cal row
Strength: Strict Press 3×70%, 3×80%, 3x+90%
Workout: 11 Minute AMRAP (As Many Rounds As Possible)
500m Row buy in then,
AMRAP of
9 Toes To Bar
7 Renegade Man-Makers RX(50lb./35lb.)
5 Box Jumps (24″/20″)
Strength: Deadlifts 3x 70%, 3x 80%, 3+x 90%
Workout: For Time
30-20-10 Thrusters 75lb./53lb.
4-3-2 Rope Climbs
Extra Credit: 2-3 Rounds
25m Sled Push
20 Cal. Assault Bike
15 Reverse Hypers
10 Ring Dips
Strength: Power Snatch x3 every 90 seconds for 12 Minutes **Add weight**
Workout: 3 Rounds For Time
Teams of 2
50 Slamballs
80 Slamball Twist
800m Row
80 Sit ups
50m Sled Push
Strength: Bench Press 3×70%, 3×80%, 3+x90%
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
2 Rounds of
5 Chest To Bar
10 Deficit Push ups (55lb./35lb.)
15 Wallballs
then,
40 Double Unders
Strength: Back Squats 3x 70%, 3x 80%, 3x+ 90%
Workout: For Time
Teams of 2
30 Power Clean + Jerk RX(135lb./93lb.)
800m Run
30 Power Clean + Jerk
800m Run
30 P. Clean + Jerk
Extra Credit: 3 Rounds
20 GHD Sit Ups
15 Cal. Assault Bike
10 Strict Pull Ups