Workout: Teams of 2
800m Run
30 Synchro Toes To Bar
20 D-ball over shoulder
90 DB Lunges (50lb./35lb.)
20 D-ball over shoulder
30 Synchro Toes To Bar
800m Run
Strength: 12 Minute EMOM
EVEN: 5 Strict Press
ODD: 12/10 Calorie Row/Dyne/Erg
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
21 Cal. Row/Assault bike/erg
15 KB Swings (53lb./35lb.)
9 Box Jumps (24″/20)
Strength: 10 Minute EMOM (Every Minute On the Minute)
3 “Squat” Cleans RX (135lb./93lb.) RX+(165lb./115lb.)
Workout: 10 Minutes of Cindy
5 Pull ups
10 Push ups
15 Air squats
Extra Credit: 3-4 Rounds
12 DB Hammer curls
24 Banded tricep ext
12 Barbell curls
Strength: Deadlift 3×4 @ 80%
Workout: 14 Minute AMRAP (As Many Rounds As Possible)
50 Power Cleans (115lb./73lb.)
100 Double Unders
75 Toes To Bar
100 Double Unders
50 Push Jerks (115lb./73lb.)
100 Double Unders
Strength: Pause Bench Press 3×4
Workout: 4 Rounds For Time
400m Run
15/12 Calorie Assault Bike
15 Push ups
Extra Credit: 3 Rounds
15 GHD Situps
30 Banded Tricep ext
15 Back ext
Workout: For Time
Teams of 2
3000m Row
8 Rope Climbs
30 Back Squats (155lb./115lb) **Off Rack**
2000m Row
6 Rope Climbs
30 Back Squats (185lb./135lb.)
1000m Row
4 Rope Climbs
30 Back Squats (205lb./155lb.)
Strength: Push Press 3×4 @ 80%
Workout: For Time
42-30-18 Alternating DB Snatches (50lb./35lb.)
21-15-9 Burpee Box Jump (24″/20″)
Strength: Front Squats 3×4 @ 80%
Workout: For Time
30-25-20-15 Wallballs
60-50-40-30 Situps
200m Run
Extra Credit: 3 Rounds
3×8 DB Bulgarian Split Squats
3×12-15 Reverse Hypers
3×20 Banded lateral walks (Each side)
Strength: Deadlift 3×3 @ 80%
Workout: 5 Minute AMRAP x2
5 Minute AMRAP (As Many Rounds As Possible)
30 Double Unders
10 Power Snatches (75lb./55lb.)
2 Minute rest,
5 Minute AMRAP (As Many Rounds As Possible)
30 Double Unders
10 Shoulder To Overhead (75lb./35lb.)
Strength: Mobility!
Workout: 24 Minute AMCAP (As Many Calories As Possible)
Teams of 2
Assault Bike/ Echo Bike
**Every 3 minutes 4 D-ball over shoulder**