Strength: 12 Minute EMOM(Every Minute On the Minute)
1 Hang Power Clean + 1 Power Clean **Increase weight throughout EMOM**
Workout: For Time!
800m Run BUY IN **RX+(1 Mile Run BUY IN)
50 Toes To Bar
50 Burpees to 6″ Target
50 Back Rack Lunges RX(95lb/65lb)
Strength: Back Squats 4×2@ 80%-85%
Workout: For Time
25-50-75 Double Unders
15-30-45 Wallballs RX(20lb/14lb, 10ft/9ft)
5-10-15 Handstand Push ups *RX+ Strict HSPU*
Strength: Front Squats 6-6-4-4-2
Workout: For Time
400m Run
21 Hang Power Cleans RX(95lb/65lb) RX+(115lb/75lb)
7 Burpee Bar Muscle Ups
15 Hang Power Clean RX(115lb/75lb) RX+(135lb/95lb)
5 Burpee Bar Muscle Ups
9 Hang Power Clean RX(135lb/95lb) RX+(155lb/105lb)
3 Burpee Bar Muscle Ups
400m Run
Strength:
10-8-6-4-2 Strict Press
20-16-12-8-4 Barbell Curls
30-24-18-12-6 Banded Tricep Ext.
Workout: For Time
10-8-6-4-2 Box Jumps RX(24″/20″) RX+(30″/24″)
20-16-12-8-4 Calorie Echo/Ski
10-8-6-4-2 American KB Swings RX(53lb/35lb) RX+(70lb/53lb)
Strength: Back Squats 3×6 @ 70%-85%
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
5 Strict Pull ups
10 Hand Release Push ups
15 Air Squats
20 Situps
Workout: For Time!
Teams of 2!
200 Double Unders BUY IN
10-8-6-4-2 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
50-40-30-20-10 Cal. Row/Echo/Ski
10-8-6-4-2 Shuttle Run **Together 50m at a time**
then,
200 Double Unders BUY IN
5-4-3-2-1 Power Snatches RX(135lb/95b) RX+(185lb/135lb)
25-20-15-10-5 Cal. Row/Echo/Ski
5-4-3-2-1 Shuttle Runs **Together 50m at a time**
200 Double Unders BUY OUT
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 “Squat” Cleans **Increase weight throughout**
Workout: 6 Rounds For Time
15 Wallballs RX(20lb/14lb, 10ft/9ft)
10 Toes To Bar
5 Deadlifts RX(225lb/155lb) RX+(275lb/195lb)
1 Class tomorrow at 9am!!! Ill be there at 8am if you want to do open gym prior!
Workout: Teams of 2!
1 Mile Run **scaled 800m run**
100 Toes To Bar
80 Air Squats
60 Power Cleans RX(135lb/95lb)
40 Strict Pull ups
20 Thrusters **same weight as P clean**
1 Mile Run **Scaled 800m Run**
Workout: Teams of 2!
100-80-60-40-20 Calorie Echo/Ski/Row
50-40-30-20-10 DB Bench RX(50lb/35lb) RX+(70lb/50lb)
10-8-6-4-2 D-Ball to Shoulder RX(150lb/100lb)
100-80-60-40-20 Double Unders
Strength: Back Squats 3×5 @ 70%-85%
Workout: Teams of 2!
30 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
30 Bar Muscle Ups
20 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
60 Lateral Burpees over barbell
10 Power Snatches RX(115lb/75lb) RX+(175lb/125lb)
90 Wallballs RX(20lb/14lb)