Strength: Every 90 seconds for 15 Minutes
1 Hang “Squat” Clean + 1 “Squat” Clean **Increase weight throughout**
Workout: FRAN
21-15-9
Thrusters RX(95lb/65lb)
Pull Ups
Strength: 12 Minute EMOM(Every Minute On the Minute)
1 “Squat” Snatch **Increase weight throughout EMOM**
Workout: For Time
21-15-9 Overhead Squats RX M(95lb-115lb-135lb) RX Fe(65lb-75lb-95lb)
400m Run
Strength: 3-4 Working sets
10 DB Incline Bench
10 Reverse Grip Bent Rows
10 DB Hammer Curls *per side*
10-15 Banded Overhead Tricep Ext
Workout: For Time
42-30-18 Situps
21-15-9 American KB Swings RX(53lb/35lb)
then,
42-30-18 Situps
21-15-9 Russian KB Swings RX(53lb/35lb)
Strength: Pause Back Squats 5×3 **1 second pause at the bottom, increase throughout**
Workout: 10 Minute AMRAP (As Many Rounds As Possible)
5 Toes To Bar
3 Burpees to 6″ target
1 “Squat” Clean RX(185lb/135lb) RX+(225lb/155lb)
Workout: Teams of 2
1 Mile Run BUY IN
1500m/1200m Row or Ski
80/60 Cal. Echo
200ft Handstand Walk **RX+ 300ft Handstand Walk** (25ft sections)
80/60 Cal. Echo
1500m/1200m Row
Strength: 15 Minute EMOM(Every Minute On the Minute)
1 Hang Power Clean+ 1 Power Jerk *Increase weight throughout*
Workout: For Time! **12 Minute CAP**
2 Rounds
30 Double Unders
20 Wallballs RX(20lb/14lb, 10ft/9ft)
10 Chest To Bar
then,
1 Round
60 Double Unders
40 Wallballs RX(20lb/14lb, 10ft/9ft)
20 Bar Muscle Ups
Strength: Thrusters 5×3 **increase throughout, from the rack**
Workout: For Time
400m Run BUY In
15-10-5
Handstand Push Ups *RX+ Strict HSPU*
Deadlifts RX(185lb/135lb)
then,
5-10-15
Push Jerk RX(135lb/95lb)
Front Squats RX(135lb/95lb)
400m Run BUY OUT
Workout: TEAMS of 2!
100 Situps BUY IN
40-30-20-10 Bench Press RX(135lb/95lb)
80-60-40-20 Cals. Row/Echo/Ski
40-30-20-10 Step Ups RX(24″/20″)
100 Situps BUY OUT
Strength: Strict Press 10-8-6-4-2
Workout: 11 Minute Ladder
2-4-6-8-10-12-14-16….
Power Cleans RX(135lb/95lb)
Toes To Bar
Burpees to 6″ Target
Workout: Teams of 2!
800m Run **Together**
2000m/1600m Row or Ski
100/80 Calorie Echo
100 Back Squats RX(135lb/95lb) RX+(185lb/135lb)
100/80 Calorie Echo
2000m/1600m Ski or Row
800m Run **Together**