Strength: Pause Front Squats 10×1 *Increase weight throughout, find tough single for the day*
Workout: For Time!
30-20-10 Toes To Bar
10 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
30-20-10 KB Goblet Squats RX(53lb/35lb) RX+(70lb/53lb)
Strength: 7×2 Power Cleans *Increase throughout, no TnG*
Workout: For Time
10-8-6-4-2 Hang Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
20-16-12-8-4 Burpees to 6″ target
30-24-18-12-6 Wallballs RX(20lb/14lb, 10ft/9ft)
Strength:
3×10 Barbell Curls + 3×10 Stationary Dips, Ring Dips, Box Dips
3×10 DB Incline Hammer Curls + 3×15-20 Banded Tricep Ext.
3×15 Ring Rows + 3×15 Ring Skull Crushers
Workout: For Time
21-15-9 Calorie Echo Bike
42-30-18 Sandbag Walking Lunges
21-15-9 Russian KB Swings RX(53lb/35lb)
Strength: Dead Stop Deadlifts 7×2 *reset every rep, increase weight throughout*
Workout: For Time!
50 Situps BUY IN
21-15-9
Toes To Bar
Box Jump Overs RX(24″/20″)
DB Shoulder To Overhead RX(50lb/35lb)
50 Situps BUY OUT
Workout: Teams of 2
800m Run *RX+ 1 Mile run(Vest optional)*
10 Rounds of CINDY(Vest OPTIONAL) *Partner 1 does 1 full round, you do 1 full round till 10 total*
5 Pull ups
10 Push ups
15 Air Squats
then,
100/80 Calorie Row
then,
10 Rounds of CINDY
5 Pull ups
10 Push ups
15 Air Squats
800m or 1 mile run BUY OUT
Strength: Pause Front Squats 7×2 *1 sec. pause, Increase weight throughout*
Workout: For Time
2 Rounds
12 Power Snatches RX(95lb/65lb)
30 Double unders
2 Rounds
9 Power Snatches RX(115lb/75lb)
30 Double Unders
2 Rounds
6 Power Snatches RX(135lb/95lb)
30 Double unders
2 Rounds
3 Power Snatches RX(155lb/105lb)
30 Double unders
Strength: 5×3 Power Cleans *Increase weight each set, not Touch n’ go, reset every rep*
Workout: For Time
21-15-9
Push Jerks RX(135lb/95lb) *RX+ 155lb/105lb*
Back Squats **off the ground not rack**
Chest To Bar
Workout: Teams of 2!
60 Calorie Row/Echo/Ski BUY IN
then,
10-8-6-4-2 D-Ball Over Fat Bar RX(150lb/100lb)
20 DB Bench Press RX(50lb/35lb)
then,
60 Cal. Buy IN
then,
10-8-6-4-2 D-Ball Over Fat Bar
20 DB Incline Bench Press RX(50lb/35lb)
then,
60 Calorie BUY OUT
Strength: Dead Stop Deadlifts 5×3 *Increase weight throughout, no bouncing off ground*
Workout: 10 Minute Ladder
1-2-3-4-5-6-7-8-9-10…. Power Snatches RX(135lb/95lb) *RX+ “Squat” Snatches (135lb/95lb)
10 Wallballs RX(20lb/14lb, 10ft/9ft)
Workout: Teams of 2!
800m Run *Together*
21 Synchro Toes To Bar
21 Synchro Burpees over Tape line
63 Cals Row/Echo/Ski
600m Run
15 Synchro Toes To Bar
15 Synchro Burpees over Tape Line
45 Cals Echo/Ski/Row
400m Run
9 Synchro Toes To Bar
9 Synchro Burpees over Tape Line
27 Cals Ski/Row/Echo
200m Run
6 Synchro Toes To Bar
6 Synchro Burpees over Tape Line
18 Cals Echo/Row/Ski