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
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 “Squat” Cleans **Increase weight throughout**
Workout: For Time
1-2-3-4-5-4-3-2-1
Thrusters RX(135lb/95lb) RX+(185lb/135lb)
Bar Muscle Ups
Strength: 3-4 Sets
10 DB Incline Bench
10 DB Hammer Curls *Per Side*
10 Dips
Workout: For Time
10-9-8-7-6-5-4-3-2-1
Calorie Echo or Ski
American Swings RX(53lb/35lb)
Deficit Push ups RX(55lb/45lb plates)
Strength: Push Jerks 4×3 *Increase weight throughout*
Workout: For Time!
50 Double Unders
2 Rounds
15 Toes To Bar
5 Power Snatches RX(95lb/65lb) RX+(135lb/95lb)
then,
50 Double Unders
2 Rounds
15 Toes To Bar
3 Power Snatches RX(115lb/75lb) RX+(165lb/115lb)
then,
50 Double Unders
2 Rounds
15 Toes To Bar
1 Power Snatch RX(135lb/95lb) RX+(185lb/135lb)
Workout: Teams of 2!
800m Run **RX+ 1200m run**
80-60-40 Calorie Row/Echo/Ski
80ft-60ft-40ft Burpee Broad Jump **20ft at a time**
80ft-60ft-40ft DB Lunges **20ft at a time, RX(2 50lb/35lb)
800m Run **RX+1200m Run**
Strength: 3×2 Back Squats @ 85%-90%
Workout: For Time!
12-9-6 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)
24-18-12 Pull ups RX+(Chest To Bar)
36-27-18 Wallballs RX(20lb/14lb, 10ft/9ft)
Strength: 2 Front Squats + 1 Split Jerk x4 working sets
Workout: 6 Rounds For Time
30 Double Unders **RX+ 50 Double Unders**
5 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
Strength: 3-4 sets
10 DB Seated Press
15-20 Banded Tricep Ext.
10-15 Barbell Curls
Workout: 11 Minute AMRAP (As Many Rounds As Possible)
21-15-9 KB Russian Swings RX(53lb/35lb)
42-30-18 Situps
21-15-9 Cal. Echo/Bike erg
Strength: Back Rack Reverse Lunges 8-6-4-2 **Per leg, increase weight throughout**
Workout: For Time!
10-8-6-4-2-4-6-8-10 Pull ups **RX+ Chest To Bar**
10 Wallballs RX(20lb/14lb, 10ft/9ft)
10-8-6-4-2-4-6-10 Burpees to 6″ Target
Workout: Teams of 2!
800m Run **RX+ 800m Sandbag run**
2000m/1600m Row
120ft Handstand Walk *30ft sections* **RX+ 180ft Handstand Walk**
80/60 Calorie Echo Bike
120ft Handstand Walk **RX+ 180ft Handstand Walk**
2000m/1600m Row
800m Run **RX+ 800m Sandbag Run**