Strength: Deadlifts 4×3 @ 70% **No bounce, reset every rep**
Workout: For Time
3 Rounds
30 Double Unders
20 DB Lunges *You pick the weight*
10 Chest To Bar
then,
3 Rounds
30 Double Unders
20 Walking Lunges
10 Renegade Man-Makers *Same weight as lunges*
Strength: Mobility!
Workout: 5 Rounds For Time
200m Run
15 DB Strict Press **You pick the weight**
30 Strict Sit ups
15/12 Calorie Assault Bike
Workout: Teams of 2
For Time **35 Minute CAP**
2000m Row
20 D-Ball/Slamball over shoulder
100 Alternating Wallballs(20lb./14lb.) with partner
1500m Row
14 D-Ball over shoulder
75 Alternating Wallballs
1000m Row
8 D-Ball over Shoulder
50 Alternating Wallballs
Strength: Push Press 4×3 @ 70%
Workout: 13 Minute Ladder
3-6-9-12-15-18-21…..
Power Snatch RX(95lb./63lb.)
Lateral Burpee over Barbell
Toes To Bar
Extra Credit: 4 Rounds
30 Tempo Plate Twist
20 Hollow Rocks
10 Reverse Hypers
Strength: Front Squats 4×3 @ 70%
Workout: “Nasty Girls”
3 Rounds For Time
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans RX(135lb./93lb.)
Strength: Find heavy bench press
Workout: For Time
3-6-9-12-15
DB Thrusters (50lb./35lb.)
Chest To Bar
30 Double Unders
DB Deficit Push up
DB Deadlifts
Strength: Mobility
Workout: 4 Rounds “Fight Gone Bad style”
1 Minute at each station
Cal. Row/Dyne **Switch each round**
Wallballs
Sit ups
Step ups (24″/20″)
1 Minute rest
Workout: “Glen”
For Time **40 Minute CAP**
30 Power Clean + Jerk RX (135lb./93lb.)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
**If you’d like to do teams of 2 split everything but the run together**
Strength: Find heavy Back Squat for the day!
Workout: For Time
teams of 2
300/250 Calorie Row
**You must row 25 Calories before you switch**
Extra Credit: 4 Rounds
15 Reverse Hypers
15 Banded Tricep ext
15 GHD Sit ups
Strength: 10 Minutes to find heavy Strict Press
Workout: 16 Minute AMRAP (As Many Rounds As Possible)
21 Toes To Bar
15 Handstand Push Up
9 “Squat Cleans” RX M(95lb.-135lb.-165lb.-185lb.) RX Fe(63lb.-93lb.-115lb.-135lb.)