Strength: 1 Hang Power Snatch + 1 Power Snatch x5 sets
Workout: For Time
400m Run
30 Shoulder to overhead (95/65)
5 Rope Climbs
400m Run
20 Shoulder to overhead (115/75)
3 Rope Climb
400m Run
10 Shoulder to overhead (135/95)
1 Rope Climb
Workout: For Time
Teams of 2!
2000m Row
80 DB Floor presses (50/35)
80 Medball Situps
80 Back Rack Lunges (95/65)
80 Cal Echo/Ass Bike
1500m Row
60 DB Floor Presses
60 Medball Situps
60 Back Rack Lunges (95/65)
60 Cal. Echo/Ass Bike
1000m Row
40 DB Floor Presses
40 Medball Situps
40 Back Rack Lunges
40 Cal Echo/Ass
500m Row
20.
20.
20
Strength: Deadlifts 3-3-3-3
Workout: For Time
25 Burpee Pull ups (RX+ Burpee Chest To Bar)
20 Front Squats RX 155/103 (RX+ 205/155)
15 Box Jumps (24/20)
10 Pistol squats (Alternating/total reps)
5 Ring Muscle ups
10 Pistol squats
15 Box Jumps
20 Front Squats
25 Burpee pull ups (RX+ Burpee C2B)
Strength: Split Jerks 2-2-2-2
Workout: For Time
90ft Handstand Walk **15ft sections** (6 Wall Walks)
21 Toes To Bar
800m Run
60ft Handstand Walk (4 Wall Walks)
15 Toes To Bar
600m Run
30ft Handstand Walk (2 Wall Walks)
9 Toes To Bar
400m Run
Strength: Pause Back Squats 5×3 (add 10lb more than last week)
Workout: For Time
Teams of 2!
200 Double under BUY IN
30 Power Cleans RX(135/95)
120 Wallballs
30 Power Cleans RX(165/115)
80 Wallballs
30 Power Cleans (185/135)
40 Wallballs
200 Double under BUY OUT
Strength: “Squat” Snatch 2-2-2-2
Workout: For Time
27-21-15
Front Squats RX(115/75)
Toes To Bar
Extra Credit: 3-4 sets
15 Back ext.
10 DB RDL’s
**Core challenge**
Workout #1: For Time
21-15-9 Floor Press RX Male (135lb-165lb-185lb) RX Fe(95lb-115lb-135lb)
100ft D-ball Carry
5-3-1 Rope Climb
rest,
Workout # 2: For Time
21-15-9 Strict HSPU
63-45-27 Sit ups
21-15-9 Air Squats
Extra Credit : 30 day Core Challenge!
Strength: 10-8-6-4-2 Push Jerks
Workout: For Time
Teams of 2!
25m Walking Lunges (Together)
80 Cal. Row/Ski
80 Cal. Echo/Ass Bike
60 Cal. Row/Ski
60 Cal. Echo/Ass Bike
40 Cal. Row/Ski
40 Cal. Echo/Ass Bike
100m Sled Push (Heavy) (25m at a time Partner 1 push as Partner 2 rest then switch)
Workout: “Lumberjack 20”
For Time **If you want to scale teams of 2**
20 Deadlifts RX(275/185)
400m Run
20 KB Swings (70/53)
400m Run
20 Overhead Squats (115/75)
400m Run
20 Burpees
400m Run
20 Chest To Bar
400m Run
20 Box Jumps (24″/20″)
400m Run
20 DB Squat Cleans (50/35)
400m Run
Strength: Pause Back Squats 3-3-3-3 **1 second pause at bottom/ no bounce**
Workout: 14 Minute AMRAP
15-12-9 Hang Power Clean RX(135/95)
30-24-18 Hand release push ups
45-36-27 Wallballs
Extra Credit: 4 sets
15 Back ext
15 GHD situps
:30 second side plank each side