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**
Strength: 12 Minute EMOM(Every Minute On the Minute)
1 Hang Power Snatch + 1 Power Snatch **Increase weight throughout**
Workout: For Time
30 Wallballs RX(20lb/14lb, 10ft/9ft)
2 Rounds
60 Double Unders
20 Pull ups *RX+ 20 Chest To Bar*
then,
30 Wallballs
2 Rounds
60 Double Unders
20 Alternating DB Snatches RX(50lb/35lb)
then,
30 Wallballs
Workout: Team Lumberjack 20!
40 Deadlifts RX(275lb/185lb)
400m Run
40 American KB Swings RX(70lb/53lb)
400m Run
40 Overhead Squats RX(115lb/75lb)
400m Run
40 Burpees
400m Run
40 Chest To Bar
400m Run
40 Box Jumps RX(24″/20″)
400m Run
40 DB Squat Cleans RX(50lb/35lb)
400m Run
Strength: Back Rack Split Squats 4×6 *per side*
Workout: 20 Minute AMRAP
5 Strict Pull Ups
10 Push ups *RX+ Deficit Push ups 55lb/45lb*
15 Air Squats
20 Step Ups RX(24″/20″) *No weights*
25 Situps
Workout: Teams of 2!
800m Run **RX+ 1 Mile Run**
90 Calorie Row/Echo/Ski
60 Toes To Bar
30 D-Ball to Shoulder RX(150lb/100lb)
60 Toes To Bar
90 Cal. Row/Echo/Ski
800m Run **RX+ 1 Mile Run**