Strength: Push Jerks 2-2-2-2
Workout: 3 Rounds For Time
30 Deficit Push Ups (55lb./35lb Plates)
20 Toes To Bar
10 Front Squats (115lb./73lb.)
400m Run
Extra Credit:
3×12 Bulgarian Split Squats
3×15-20 Banded Tricep Ext.
3×10 Bent Rows
Strength: Mobility/Lacrosse Ball smash
Workout: 35 Minute AMCAP (As Many Calories As Possible)
Teams of 2
Every 5 minutes you and your teammate much switch machines.
**Score is total calories accumulated**
Extra Credit:
100 Weighted Flutter Kicks
80 Plate Twist
60 Heel Taps
40 Hollow Rocks
20 Back ext.
Strength: Power Snatch 3-3-3-3
Workout: For Time
21-15-9 Deadlifts 185lb./135lb.
50 Double Unders
21-15-9 Wallballs (30/20)
50 Sit ups
Extra Credit
3×12 Reverse Hypers
3x :45sec. Weighted Plank Hold
Strength:
A1: Bench Press x6, x4, x2
A2: Ring Dips x12, x8, x4
Workout: For Time
200m Farmers Carry Buy in,
4 Rounds of
30/25 Cal. Row/Dyne/Erg
20m Sled Push (Heavy)
10 Right Arm DB Overhead Lunge (50/35)
10 Left Arm DB Overhead Lunge (50/35)
200m Farmers Carry Buy out
Strength: Back Squats x6, x4, x2
Workout: For Time
30 Power Cleans RX (135lb./95lb.)
30 lateral Burpees
30 Shoulder to Overhead RX (135lb./95lb.)
30 Chest To Bar Pull Ups
Extra Credit:
3x25Cal. Assault Bike 70% effort rest 30 sec.
3x20Cal. Ski Erg rest 30 sec.
Core: 2-3 Rounds
60 Crunches
50 Plate Twist
40 Weighted Toe Touches
30 Alt V-ups
20 Hollow Rocks
WOD: 3 Rounds For Time
1 Mile run/800m
15 Bench Press RX(135lb./93lb.) RX+ (Bodyweight)
Strength: Deadlift x8, x6, x4
Workout: 13 Minute AMRAP (As Many Rounds As Possible)
50 Wallballs
40 Toes To Bar
30 Handstand Push Ups
20/14 Dball To Shoulder
10 Bar Muscle Ups
Extra Credit:
3×12 Reverse Hypers
3×20 Weighted Sit Ups
3×20 Feet Over Ball
Strength: Strict Press x8, x6, x4
Workout: For Time
Teams of 2
1000m-800m-600m-400m-200m Row
100 Double Unders
50/40 Calorie Assault Bike
Extra Credit:
Banded Tricep ext. 3×15-20
Rear delt flys 3×10-12
Cuban presses 3×10
Strength: Back Squats x8, x6, x4
Workout: 11 Minute AMRAP (As Many Rounds As Possible)
4 DB Power Cleans (50lb./35lb.)
8 Pull Ups
12 Burpees (6″ Target)
Extra Credit:
4×20 Cal. Assault Bike 70% rest 1:1
Core:
4×20 Alt. V-ups
4×20 KB Obl (Each side)
4×20 GHD Sit Ups
Strength: Find heavy split jerk for the day.
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
15-12-9 Power Snatches (75lb./53lb.)
30-24-18 Wallballs
45-36-27 Sit Ups
Extra Credit: 3-4 Rounds
50m Sled Push
50m Farmers Carry
50m Dball Carry *Bear Hug*