Workout: For Time
Teams of 2!
200m Farmers Carry RX(53lb/35lb KB)
16 D-Ball Over Barbell **On rack**
100 Stick Situps
100 Push ups
8 Rope Climbs
200m Farmers Carry
12 D-ball over Barbell
80 Stick Situps
80 Push ups
6 Rope Climbs
200m Farmers Carry
8 D-ball over Barbell
60 Stick Situps
60 Push ups
4 Rope Climbs
200m Farmers Carry
4 D-ball Over Barbell
40 Stick Situps
40 Push ups
2 Rope Climbs
Strength: Back Rack Reverse Lunges 18-16-14-12-10 *Total reps*
Workout: For Time!
40-30-20-10 Burpees to 6″ target
20-15-10-5 Power Snatches RX(95lb/65lb-115lb/75lb-135lb/95lb-155lb/105lb)
40-30-20-10 Air Squats
Workout: For Time!
Teams of 2
100ft Handstand Walk RX**25ft sections** RX+(50ft walk)
3000m/2600m Row
100/80 Cal. Echo Bike
100ft Handstand Walk **25ft Sections**
2000m/1800m Row
80/60 Cal. Echo Bike
100ft Handstand Walk **25ft Sections**
1000m/800m Row
60/40 Calorie Echo
Strength: Every 30 seconds for 10 Minutes
1 “Squat” Clean **Increase weight throughout**
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
27 Double Unders
21 Wallballs RX(20lb/14lb, 10ft/9ft)
15 Toes To Bar
9 Deadlifts RX(155lb/105lb)
Workout: For Time!
Teams of 2!
400m run BUY IN
40-30-20-10 Thrusters RX(75lb/55lb) RX+(95lb/65lb)
80-60-40-20 Calorie Row
40-30-20-10 Pull Ups RX+(Chest To Bar)
80-60-40-20 Calorie Echo
400m Run BUY OUT
Strength: Back Squats 3-3-3-3
Workout: For Time!
10 Power Snatch RX(115lb/75lb) RX+(135lb/95lb)
20 Lateral Burpees over Barbell
25m D-ball Carry RX(150lb/100lb) **Carry cannot be on the shoulder must hold in front of you**
8 Power Snatches
16 Lateral Burpees Over BB
25m D-ball Carry
6 Power Snatches
12 Lateral Burpees over BB
25m D-ball Carry
4 Power Snatches
8 Lateral Burpees over BB
25m D-ball Carry
2 Power Snatches
4 Lateral Burpees over BB
25m D-ball Carry
Workout: For Time!
Teams of 2!
1200m Run BUY IN then,
42-30-18
Calorie ECHO
Handstand Push Ups **RX+ Strict HSPU*
then,
1000m/800m Row
21 Bar Muscle ups
1000m/800m Row
15 Bar Muscle ups
1000m Row
9 Bar Muscle Ups
Strength: 12 Minute EMOM (Every Minute On the Minute)
10/20 Double unders + 2 Clusters (Squat clean thruster) **Increase weight throughout**
Workout: 18 Minute AMRAP (As Many Rounds As Possible)
Teams of 2 ***Partner 1 completes 1 full round then partner 2 goes and so on***
5 Power Cleans RX(135lb/95lb)
10 Toes To Bar
15 Wallballs RX(20lb/14lb, 10ft/9ft)
**Score is total rounds plus reps**
Strength: Overhead Squats 3-3-3-3 or Snatch Balanace 3-3-3-3
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Floor Press RX(135lb/95lb) RX+(155lb/105lb)
1-2-3-4-5-6-7-8-9-10 Box Jumps RX(24″/20″)
10-9-8-7-6-5-4-3-2-1 American KB Swings RX(53lb/35lb) RX+(70lb/53lb)
Strength: 4 Working Sets
5 Strict Press **Increase weight**
10 DB Hammer Curls *Per side*
15 Banded Tricep ext.
Workout: For Time
12-9-6-3 D-Ball To Box RX(150lb/100lb)
24-18-12-6 Calorie Echo or Ski
12-9-6-3 Strict Chest To Bar Pull Ups