Strength: 4×6 Back Squats *Increase weight from last week*
Workout: For Time
200m Run BUY IN
10-8-6-4-2 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
20-16-12-8-4 DB Step Ups RX(24″/20″) *Only 1 DB*
200m Run BUY OUT
Workout: “For Quality!”
500m Row Buy In
2 Rounds
40 DB Bench
80 Strict Situps
500m Row Buy in
2 Rounds
30 DB Bench
60 DB Bent Rows
500m Row Buy In
2 Rounds
20 DB Bench
40 Barbell Curls
500m Row Buy in
2 Rounds
2 Rounds
10 DB Bench
20 Reverse Curls
Strength: 5×5 Strict Press
Workout: For Time
21 Front Squats RX(95lb/65lb) RX+(115lb/75lb)
63 Double Unders
21 Burpees to 6″ target
15 Front Squats RX(115lb/75lb) RX+(135lb/95lb)
45 Double Unders
15 Burpees to 6″ target
9 Front Squats RX(135lb/95lb) RX+(155lb/105lb)
27 Double Unders
9 Burpees to 6″ target
Workout: Teams of 2!
600m Run BUY IN
2 Rounds
20 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)
40 Single Arm DB Overhead Lunges RX(50lb/35lb) *total reps switch arms every 10*
60/50 Calorie Row/Echo/Ski
then,
600m Run
2 Rounds
60/50 Calorie Ski/Echo/Row
40 Single Arm DB Overhead Lunges
20 Power Cleans
600m Run BUY OUT
Strength: Every 90 seconds for 12 Minutes
5 Strict Pull ups + 1 “Squat” Snatch *Increase weight throughout*
Workout: For Time
50 Wallballs RX(20lb/14lb, 10ft/9ft)
40 Push ups
30 Toes To Bar
20 Deadlifts RX(155lb/105lb) RX+(205lb/155lb)
30 Toes To Bar
40 Push ups
50 Wallballs
Strength: 4×8 Back Squats
Workout: For Time
10 Front Squats RX(115lb/75lb) RX+(135lb/95lb)
2 Rounds
10 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
10 Handstand Push Ups *RX+ Strict Deficit HSPU (55lb/45lb plates)
then,
10 Front Squats
2 Rounds
10 Power Cleans
10 HSPU *RX+ Strict HSPU*
then,
10 Front Squats
Strength: 3 working sets
10 DB Bench Press + 15 Barbell Curls + 20 Banded Kickbacks *Per side*
10 DB Incline Bench + 15 Reverse grip curls + 20 DB Tricep ext
Workout: For Time
40-30-20-10 Situps
20-15-10-5 KB Deadlifts RX(53lb/35lb)
40-30-20-10 Plate Twist RX(25lb/15lb) *total reps*
20-15-10-5 Push ups
Strength: 6×3 Push Jerks
Workout: 11 Minute AMRAP **Once you finish 1 round go back to 21s**
21 Wallballs RX(11ft/10ft, 20lb/14lb)
21 Pull ups
21 Box Jumps RX(24″/20″)
15 Wallballs
15 Chest To Bar
15 Box Jumps
9 Wallballs
9 Bar Muscle ups
9 Box Jumps
Workout: Teams of 2!
60-50-40-30-20 Calorie Row/Echo/Ski
20-16-12-8-4 D-Ball To Shoulder RX(150lb/100lb)
60-50-40-30-20 Toes To Bar
200m Run
Strength: 1 Hang “Squat” Clean + 2 “Squat” Cleans x5 sets
Workout: For Time
10-8-6-4-2 Hang Clusters RX(95lb/65lb)
5-4-3-2-1 Wall Walks
50 Double Unders