Strength: 12 Minute EMOM (Every Minute On the Minute)
2 “Squat” Cleans **Increase weight throughout**
Workout: 6 Rounds For Time
15 Wallballs RX(20lb/14lb, 10ft/9ft)
10 Toes To Bar
5 Deadlifts RX(225lb/155lb) RX+(275lb/195lb)
1 Class tomorrow at 9am!!! Ill be there at 8am if you want to do open gym prior!
Workout: Teams of 2!
1 Mile Run **scaled 800m run**
100 Toes To Bar
80 Air Squats
60 Power Cleans RX(135lb/95lb)
40 Strict Pull ups
20 Thrusters **same weight as P clean**
1 Mile Run **Scaled 800m Run**
Workout: Teams of 2!
100-80-60-40-20 Calorie Echo/Ski/Row
50-40-30-20-10 DB Bench RX(50lb/35lb) RX+(70lb/50lb)
10-8-6-4-2 D-Ball to Shoulder RX(150lb/100lb)
100-80-60-40-20 Double Unders
Strength: Back Squats 3×5 @ 70%-85%
Workout: Teams of 2!
30 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
30 Bar Muscle Ups
20 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
60 Lateral Burpees over barbell
10 Power Snatches RX(115lb/75lb) RX+(175lb/125lb)
90 Wallballs RX(20lb/14lb)
Strength: Deadlifts 4×4 **Increase weight throughout**
Workout: For Time
21-15-9 Power Snatches RX (95lb/65lb-115lb/75lb-135lb/95lb)
42-30-18 Wallballs RX(20lb/14lb, 10ft/9ft)
**Power Snatch weight increases**
Strength: 3-4 Sets
10 DB Bench Press
10 DB Hammer Curls *Per side*
10-20 Banded Tricep Ext.
Workout: For Time
30-20-10
Medball Situps
Step ups RX(24″/20″
then,
30-20-10
KB Russian Swings RX(53lb/35lb)
Walking Lunges *total*
Strength: Back Squats 4×4 @ 70%-85%
Workout: For Time
30 Pull ups
15 Hang “Squat” Cleans RX(115lb/75lb) RX+(135lb/95lb)
30 Push ups
20 Chest To Bar
10 Hang Squat Cleans
20 Handstand Push ups
10 Bar Muscle ups
5 Hang Squat Cleans
10 Strict Handstand Push ups
Workout: Teams of 2!
800m Run *Together*
100/80 Calorie Row or Ski
100/80 Cal Echo
80 Toes To Bar
80 Alt. DB Snatches RX(50lb/35lb)
100/80 Cal Echo
100/80 Cal Row or Ski
800m Run *Together*
Strength: 12 Minute EMOM (Every Minute On the Minute)
2 Power Clean + 1 Push Press **Increase weight throughout**
Workout: For Time
10-9-8-7-6-5-4-3-2-1 Thrusters RX(95LB/65LB)
20 Double unders/ 20 Single unders
10-9-8-7-6-5-4-3-2-1 Lateral Burpees over Barbell
Strength: Back Squats 5×3@ 70%-85%
Workout: For Time
50 Situps BUY IN *RX+ Medball Situps 20lb/14lb)
10-9-8-7-6-5-4-3-2-1 Floor Presses RX(135lb/95lb) RX+(155lb/105lb)
10 Step ups RX(24″/20″, 1 DB 50lb/35lb)
50 Situps BUY OUT