Strength: Deadlifts 5×3 @ 70%-80% **Not maxing out!**
Workout: For Time!
2 Rounds
15 Pull Ups
30 Double Unders
15 Thrusters RX(75lb/55lb) RX+(95lb/65lb)
2 Rounds
10 Chest To Bar
20 Double Unders
10 Thrusters **Same weight**
2 Rounds
5 Bar Muscle ups
10 Double Unders
5 Thrusters **Same weight**
Workout: For Time
Teams of 2!
2000m/1700m Row
30 Power Snatches RX(135lb/95lb)
100/80 Cal. Echo Bike
30 Power Snatches RX(135lb/95lb)
2000m/1700m Row
Strength: 1 Pause Front Squat + 2 Front Squats x 4 sets
Workout: 3 Rounds For Time
10 Power Clean + Jerk RX(135lb/95lb)
20 Toes To Bar
30 Wallballs RX(20lb14lb, 10ft/9ft)
Strength: 15 Minute EMOM (Every Minute On the Minute)
2 Power Snatches **Increase weight throughout**
Workout: For Time
10-8-6-4-2 “Squat” Cleans RX(135lb/95lb) RX+(165lb/115lb)
5-4-3-2-1 Wall Walks
200m Run
Strength: 2 sets
21-15-9 DB Bench Press **You pick weight**
21-15-9 Situps **RX+ 42-30-18 Situps**
21-15-9 Ring Rows
Workout: For Time
10-9-8-7-6-5-4-3-2-1
Strict Press RX(75lb/55lb) RX+(95lb/65lb)
KB Deadlifts RX(53lb/35lb)
Calorie Echo Bike
Strength: Tempo Back Squats 4×3 **3 seconds down/ 5lb-10lb more than last week**
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
5 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)
15 Wallballs RX(20lb/14lb, 10ft/9ft)
30 Double Unders
Workout: Teams of 2!
1 Mile Run **RX+ 1.5 Mile Run**
3000m/2500m Row **RX+ 4000m/3500m Row**
100/80 Calorie Echo **RX+ 150/120 Cal Echo**
Strength: Pause Front Squats 5×2 **5lb-10lb more than last week**
Workout: For Time
50 Toes To Bar
40 Alternating DB Snatches RX(50lb/35lb)
30 Lateral Burpees over DB
20 Single Arm Thrusters RX(50lb/35lb) **10/10 Per arm**
10 Bar Muscle ups
Workout: Teams of 2!
10 Wall Walks
3000m/2600m Row or Ski
30 Thrusters RX(115lb/75lb) RX+(135lb/95lb)
10 Wall Walks
2000m/1600m Row or Ski
20 Thrusters *Same weight*
10 Wall Walks
1000m/800m Row or Ski
10 Thrusters
Strength: For Quality!
10-9-8-7-6-5-4-3-2-1 Bench Press RX(135lb/95lb) RX+(155lb/105lb)
15 Situps
10-9-8-7-6-5-4-3-2-1 Strict Pull ups
Workout: 7 Minute AMRAP (As Many Rounds As Possible)
21-15-9 Calorie Echo Bike **Ladies 18-12-6**
21-15-9 Push Jerks RX(95lb/65lb)