Strength: Back Squats 6×3 *Increase throughout*
Workout: For Time
21-15-9 Power Snatches RX(95lb/65lb-115lb/75lb-135lb/95lb)
63-45-27 Double Unders
21-15-9 Wallballs RX(20lb/14lb, 11ft/10ft target *higher target than normal*)
Workout: 36 Minute AMRAP(As Many Rounds As Possible)
Teams of 2!
800m Run
1500m/1200m Row
600m Run
60/40 Calorie Echo
400m Run
100m Sled Push *Light/Moderate*
200m Run
100ft Burpee Broad Jump *1 Partner at a time, total Distance*
Strength: 12 Minute EMOM(Every Minute On the Minute)
1-4 Minutes 5 Power Clean + Power Jerk *Touch n go*
5-8 Minutes 3 Power Clean + Power Jerk * Touch n go*
9-12 Minutes 1 Power Clean + Jerk
**Increase weight throughout**
Workout: For Time
7-5-3-1 Wall Walks
14-10-6-2 Front Squats RX(135lb/95lb) RX+(185lb/135lb)
21-15-9-3 Pull Ups *RX+ Chest To Bar*
Strength: Front Squats 4×4
Workout: For Time
20-16-12-8-4 Alternating DB Snatches RX(50lb/35lb)
30 Double Unders
then,
20-16-12-8-4 Calorie Row
20 Double Unders
then,
20-16-12-8-4 Air Squats
10 Double Unders
Strength: 3 Sets
10 DB Incline Bench
10 DB Hammer Curls *Per side*
10-15 DB Kickbacks
then,
2 Sets
10 DB Bench
10 DB Curls *Per Side*
10-15 Banded Overhead Ext
Workout: For Time
50 Situps Buy in
2 Rounds
10 Barbell Strict Press RX(75lb55lb) RX+(95lb/65lb)
10 Cal. Echo
50 Situps
2 Rounds
10 Barbell Strict press
10 Cal. Echo
50 Situps Buyout
Strength: Back Squats 4×4 *Increase 5-10lb more than last week*
Workout: For Time
15 Power Cleans RX(135lb/95lb) RX+(185lb/135lb)
30 Pull Ups
400m Run
10 Power Cleans RX(165lb/115lb) RX+(205lb/145lb)
20 Chest To Bar
400m Run
5 Power Cleans RX(185lb/135lb) RX+(225lb/155lb)
10 Bar Muscle Ups
400m Run
Workout: Teams of 2!
2000m/1500m Row BUY IN
42-30-18
Burpee Box Jumps RX(24″/20″)
Calorie Echo Bike
DB Push Press RX(50lb/35lb)
then,
1500m/1000m Row
42-30-18
DB Step Ups RX(50lb/35lb, 20″ Box for both)
Calorie Echo
Deficit Push ups with DB’s
then,
1000m/500m Row BUY OUT
Strength: 15 Minute EMOM(Every Minute On the Minute)
1-5 Minutes
3 Power Snatches *Touch N Go*
6-10 Minutes
2 Power Snatches *Touch N Go*
11-15 Minutes
1 Power Snatch
**Increase throughout**
Workout: 11 Minute ladder
2-4-6-8-10-12-14-16-18-20…..
Deadlifts RX(155lb/105lb)
Wallballs RX(20lb/14lb, 10ft/9ft)
Toes To Bar
Strength: 1 “Squat” Clean + 1 Front Squat x5 sets *Increase weight throughout*
Workout: For Time
1-2-3-4-5-4-3-2-1 Front Squats RX(135lb/95lb) RX+(185lb/135lb)
30 Double Unders
Strength:
10-8-6-4-2 Bench Press
20-16-12-8-4 Barbell Curls
30-24-18-12-6 Banded Tricep Ext.
Workout: For Time
25-20-15-10-5 KB Russian Swings RX(53lb/35lb)
50-40-30-20-10 Stick Situps
25-20-15-10-5 Calorie Row/Ski