Strength: Front Squats 10-8-6-4-2
Workout: For Time
20-16-12-8-4 Alternating DB Snatches RX(50/35)
10-8-6-4-2 Burpee to 6″ target
then,
20-16-12-8-4 DB Hang Clean + Jerk RX(50/35) Switch arms evenly
10-8-6-4-2 Strict HSPU
Strength: 4-5 Rounds For Quality
10 DB Bench Press (you pick weight)
15-20 Banded Hammer Curls
10 Barbell Bent Rows
15-20 Banded Overhead tricep ext
Workout: 10 Minute AMRAP
40-30-20-10
Russian Swings
Medball Situps
Workout: 35 Minute AMRAP
Teams of 2!
400m with Medball 20/14 **1 Medball per team switch throughout run**
30 Squat Clean RX(135/93)
30 Toes To Bar
400m Run with Medball
30 Deadlift RX(135/93)
30 Pull ups
400m Run with medball
30 Push Jerks
30 Toes To Bar
400m Run with medball
30 Wallballs
30 Pull ups
Strength: Back Squats 10-8-6-4-2 **Add weight throughout sets**
Workout: 15 Minute AMRAP
5 Box Jumps 24″/20″
10 Overhead DB Lunges RX 50/35 **Right Arm**
10 Overhead DB Lunges RX 50/35 **Left Arm**
15/12 Calorie Row/Dyne/Erg
Extra Credit: 3-5 sets
15 Back ext
10 GHD Situps
Strength: 10 Minute EMOM (Every Minute On the Minute)
2 Power Snatch + 1 Overhead Squats **Add weight throughout EMOM**
Workout: For Time
3-6-9-12-15 Power Cleans RX(135/93) RX+(165/115)
50 Double unders
6-12-18-24-30 Push ups RX+(Deficit Push ups 55/35 plate)
Strength: Deadlifts 3-3-3-3
Workout: For Time
8-16-24 Toes To Bar
6 Box Jumps RX (30″/24″)
8-16-24 Wallballs RX(20lb/14) (11ft/10ft target higher than normal!)
4 Bar Muscle ups
Strength: For Quality!
21-15-9 Bench Press RX (155/93)
100ft Sled Push or 100ft Yoke Carry
7-5-3 Rope Climbs
Workout: For Time
50-40-30-20-10 Walking Lunges
25-20-15-10-5 Hollow Rocks
50-40-30-20-10 Plate Twist (25/15)
Strength: 2 Hang Power Clean + 1 Power Clean + 1 Front Squat x4 sets
Workout: For Time
21-15-9 Thrusters RX(95/63)
100-75-50 Double Unders
21-15-9 Lateral Burpee over Barbell
Workout: For Time!
Teams of 2
1 Mile run buy in **Run together**
100 Calorie Row/Dyne
100 Situps
80 Cal Row/Dyne
80 KB Swings (53/35)
60 Cal Row/Dyne
60 Situps
40 Cal..
40 KB Swings
20 Cal..
20 Situps
Strength: 2 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat x4 sets
Workout: 15 Minutes of CINDY
5 Pull ups
10 Push ups
15 Air Squats
Extra Credit: 3-4 Sets
15 Reverse Hypers
10 DB Bicep Curls
:30 second side plank (Each side)