Strength: Push Jerk 3-3-3-3
Workout: For Time
9-7-5
Bar Muscle Up **RX+ Ring Muscle Up**
“Squat” Clean RX(185lb/135lb) RX+(205lb/145lb)
Strength: Find Heavy Bench For The Day 5-5-3-2-1-1-1-1
Workout: For Time
100m Farmers Carry w/ KB RX(53lb/35lb)
4 Rounds
21 Medball Situps
15/12 Cal. Row/Echo
9 Box Jumps RX(24″/20″)
100m Farmers Carry
Strength: Every 90 seconds for 15 minutes
2 “Squat” Snatch **Increase throughout
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Strict Pull ups
5 Lateral Burpees Over DB
10-9-8-7-6-5-4-3-2-1 DB Front Squats **RX 2 DB’s 50lb/35lb**
Workout: Teams of 2!
60/50 Calorie Row/Echo/Ski BUY IN
1 Round
20 Power Cleans RX(185lb/135lb) RX+(225lb/155lb)
30 Handstand Push Ups RX+(Deficit Handstand Push ups 55lb/45lb plates)
400m Run
60/50 Calorie BUY IN
1 Round
20 Power Cleans RX(165lb/115lb) RX+(205lb/145lb)
30 Handstand Push ups RX+(Deficit HSPU)
400m Run
60/50 Calorie BUY In
1 Round
20 Power Cleans RX(135lb/95lb) RX+(185lb/135lb)
30 Handstand Push ups RX+(Deficit HSPU)
400m Run
Strength: Find 1RM Back Squat 4-4-3-2-1-1-1-1
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
42 Double Unders
30 Wallballs RX(20lb/14lb, 10ft/9ft)
18 Toes To Bar
Strength: Find Heavy Power Clean For The Day
3-3-2-2-1-1-1
Workout: For Time
10-9-8-7-6-5-4-3-2-1
Thrusters RX(95lb/65lb)
Pull ups **RX+ Chest To Bar**
Strength: 3-4 Sets
10 DB Strict Press
10 Barbell Curls
10 Barbell Reverse Curls
20 Banded Tricep ext.
2-3 min rest in between
Workout: For Time
40-30-20-10 Walking Lunges
20-15-10-5 American KB Swings
40-30-20-10 Stick Situps
20-15-10-5 Calorie Echo Bike
Strength: Front Squats 5×3 @ 60%-75%
Workout: For Time
10 Power Snatches RX(135lb/95lb)
2 Rounds
30 Double Unders
15 Wallballs RX(20lb/14lb, 10ft/9ft)
then,
10 Power Snatches
2 Rounds
30 Double Unders
15 Wallballs
then,
10 Power Snatches
Workout: Teams of 2!
2000m/1800m Row or Ski
100 Push ups *RX+ Deficit Push ups 55lb/45lb plates*
100 Toes To Bar
2000m/1800 Row or Ski
100 Toes To Bar
100 Push ups
2000m/1800m Row or Ski
Workout: CHAD
1000 Step ups RX(45lb/35lb ruck, 20″ Box) **we will have different scaling options!)
or
Strength: Back Squats 3×8 @ 65%-70%
Workout: DT
5 Rounds For Time
12 Deadlifts RX(155lb/105lb)
9 Hang Power Cleans
6 Shoulder To Overhead