Strength: Power Cleans
3x 50%, 2x 60%, 1x 70%
3x 60%, 2x 70%, 1x 80%
3x 70%, 2×80% 1x 85%+
Workout: For Time
15 Front Squats RX(115lb/75lb) RX+(155lb/105lb)
10 Handstand Push ups **RX+ Strict HSPU**
15 Hang Power Cleans RX(115lb/75lb) RX+(155lb/105lb)
10 HSPU **RX+ Strict HSPU**
15 Box Jumps RX(24″/20″) RX+(30″/24″)
600m Run
15 Box Jumps
10 HSPU **RX+ Strict HSPU**
15 Hang Power Cleans
10 HSPU **RX+ Strict HSPU**
15 Front Squats
Strength: Back Rack Reverse Lunges 4×8 **Per leg**
Workout: For Time
40-30-20-10 Situps
20-15-10-5 KB Russian Swings RX(53lb/35lb)
then
50 Russian Plate Twist RX(25lb/15lb)
50/40 Cal. Echo or Ski
then
40-30-20-10 Situps
20-15-10-5 KB Russian Swings RX(53lb/35lb)
Strength: Pause Back Squats 2×3@ 80%, 2×2 85%
Workout: For Time
75 Double Unders/75 Single Unders
2 Rounds
7 Power Snatch RX(115lb/75lb) RX+(135lb/95lb)
14 Lateral Burpees over Barbell
then,
75 Double Unders
2 Rounds
14 Lateral Burpees over Bareball
7 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
then,
75 Double Unders
Workout: Teams of 2!
400m Sandbag Run
2 Rounds
30 Chest To Bar
30 Cals Row/Echo/Ski
30 Deficit Push ups RX(55/45lb plates)
400m SandBag Run
2 Rounds
20 Chest To Bar
20 Cals…
20 Deficit Pushups
400m Sandbag Run
2 Rounds
10 Chest To Bar
10 Cals..
10 Deficit Push ups
400m Sandbag Run
Strength: 12 Minute EMOM(Every Minute On the Minute)
1 “Squat” Clean + Power Jerk **Increase weight throughout**
Workout: For Time
20 Deadlifts RX(185lb/135lb) BUY IN
4 Rounds **RX+ 5 Rounds**
10 Toes To Bar
20 Wallballs
20 Deadlifts BUY OUT
Strength: Power Snatches
- 3x 50%, 2x 60%, 1x 70%
2. 3x 60%, 2x 70%, 1x 80%
3. 3x 70%, 2x 80%, 1x 85+%
Workout: For Time
10-9-8-7-6-5-4-3-2-1
Thrusters RX(75lb/55lb) RX+(95lb/65lb)
Burpees to 6″ target
Workout:
100m Walking Lunges RX(1 DB 50lb/35lb)
100 DB Bench Press RX(50lb/35lb) **bring your DB If you have to outside**
100 Strict Situps
100 Russian KB Swings RX(53lb/35lb)
100 Calorie Echo or Ski
100 Russian KB Swings
100 Strict Situps
100 DB Bench Press
100m Walking Lunges
Strength: Pause Back Squats 3×3@ 70%-75%, 2×2 @ 80%
Workout: For Time
9-6-3
Power Clean + Power Jerk RX(115lb/75lb) RX+(135lb/95lb)
Bar Muscle Ups
9-6-3
Power Clean + Power Jerk
Chest To Bar
9-6-3
Power Clean + Power Jerk
Pull Ups
Workout: Teams of 2!
100ft Handstand Walk **RX+ 200ft Handstand Walk** (25ft sections)
400m Run
150/120 Calorie Echo/Ski/row
400m Run
100ft Handstand Walk **RX+ 200ft Handstand Walk**
400m Run
150/120 Cal. Row/Ski/Echo
400m Run
100ft Handstand Walk **RX+ 200ft**
Strength: Every 90 seconds for 15 Minutes
20 Double Unders + 1 “Squat” Snatch **Increase weight throughout**
Workout: For Time
30-20-10 Wallballs RX(20lb/14lb, 10ft/9ft)
10 Alternating DB Snatches RX(50lb/35lb)
30-20-10 Toes To Bar