Strength: Deadlifts 2×4, 3×2
Workout: For Time
8-6-4-2-4-6-8 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
15 Wallballs RX(10ft/9ft, 20lb/14lb) RX+(11ft/10ft, 20lb/14lb)
Workout: For Time
Teams of 2!
100 Cal. Echo
63 Medball Situps
42 Bench Press RX(135lb/95lb)
21 Strict Pullups
100 Cal. Echo
45 Medball Situps
30 Bench Press RX(155lb/105lb)
15 Strict Pullups
100 Cal. Echo
27 Medball Situps
18 Bench Press RX(175lb/120lb)
9 Strict Pullups
Strength: Box Squats 2×4, 3×2
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Handstand Push ups **RX+ Strict HSPU**
25 Double Unders
10-9-8-7-6-5-4-3-2-1 DB or KB Front Rack Lunges RX(50/35) *Total reps*
Workout: For Time
Teams of 2!
2000m Row BUY IN
3 Rounds
60 Toes To Bar
40 Burpees to 6″ Target
20 “Squat” Cleans RX(155lb/105lb) RX+(185lb/135lb)
Strength: 12 Minute EMOM “Every Minute On the Minute”
2 “Squat” Snatch *Increase weight throughout*
Workout: For Time
21-15-9 Deadlifts RX(155lb/105lb)
7-5-3 Wall Walks
3-2-1 Rope Climbs
Strength: 8-6-4-2 Bench Press + 10 DB Hammer Curls + 10 Ring Rows
Workout: For Time
40 Cal. Row/Ski BUY IN
4 Rounds
30 Situps
15 Russian KB Swings RX(53/35) RX+(70/53)
40 Cal. Row/Ski BUY OUT
Strength: 2×5, 2×3 Box Squats
Workout: For Time
21 Shoulder To Overhead RX(115lb/75lb) RX+(135lb/95lb)
42 Air Squats
63 Double Unders **RX+ Dubs must be unbroken or start over on dubs**
15 Shoulder To Overhead
30 Air Squats
45 Double Unders
9 Shoulder To Overhead
18 Air Squats
27 Double Unders
Workout: For Time
Teams of 2!
2000m Row
800m Run
40 Burpee Box Jump Overs 24″/20″
2000m Row
600m Run
30 Burpee Box Jump Overs
2000m Row
400m Run
20 Burpee Box Jump Overs
Strength: 2×5, 2×3 Tempo Pause Front Squats **3 seconds down/1 sec. pause in the bottom**
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
50 Calorie Echo Bike
50 Toes To Bar
50 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
Strength: Deadlifts 2×5, 2×3 **add 10lb from last week*
Workout: KAREN
150 Wallballs RX(20lb/14lb, 10ft/9ft target)