Strength: 14 Minute EMOM (Every Minute On the Minute)
2 Power Snatches **Increase weight throughout**
Workout: For Time
50-40-30-20-10 Double unders
25-20-15-10-5 Toes To Bar
5-4-3-2-1 Wall Walks
Workout: For Time!
Teams of 2
800m Run **RX+ 1 Mile Run**
2000m Row
100 Calorie Echo
800m Run **RX+ 1 Mile Run**
Strength: 1 Clean + 2 Front Squats x5 sets **You can Power or Squat**
Workout: 2 Rounds For Time
5 Power Clean + Jerk RX(155lb/105lb) RX+(205lb/145lb)
30 Wallballs RX(20lb/14lb, 10ft/9ft)
3 Power Clean + Jerk
20 Pull ups **RX+ 20 Chest To Bar**
1 Power Clean + Jerk
10 Lateral Burpees Over Barbell
Strength: Front Squats 6×2 @ 70%-85%
Workout: For Time
10 Power Snatches BUY IN RX(115lb/75lb) RX+(135lb/95lb)
2 Rounds
15 Toes To Bar
10 Handstand Push ups **RX+ 10 Strict HSPU**
5 Thrusters **Same weight as P snatch**
then,
10 Power Snatches
then,
2 Rounds
15 Toes To Bar
10 Handstand Push ups **RX+ Strict HSPU**
5 Thrusters
then
10 Power Snatches BUY OUT
Strength: 3 Working Sets **1 min-90 second break in between**
10 DB Incline Bench
10 Barbell Bent Rows
10 DB Hammer Curls *Per Side*
15-20 Banded Tricep Ext.
Workout: For Time
8-6-4-2 D-Ball To Box RX(30″ box) **RX+ D-ball to Shoulder**
16-12-8-4 Burpees to 6″ Target
25m Sled Push **Light/moderate weight**
Strength: Back Rack Lunges 4×10 *Total reps*
Workout: For Time
42-30-18
Stick Situps
Wallballs RX(20lb/14lb, 10ft/9ft)
7-5-3 Shuttle Runs **50m= 1 rep**
Workout: Teams of 2!
For Time
4 Rounds of DT RX(135lb/95lb) RX+(155lb/105lb) **You do a round, partner does a round**
150 Double Unders
50 Cal. Row/Echo/Ski
4 Rounds of DT
100 Double Unders
75 Cal. Row/Echo/Ski
4 Rounds of DT
50 Double unders
100 Cal. Row/Echo/Ski
****1 Round of DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead****
Strength: Back Squats 6×2 @ 70%-85%
Workout: For Time
400m Run Buy IN
10 Rounds Cindy
5 Pull Ups **RX+ Strict Pull Ups**
10 Push Ups **RX+ Deficit Push Ups 55lb/45lb Plates**
15 Air Squats
400m Run Buy out
Strength: Front Squats 5×3 **Increase throughout**
Workout: 8 Minute Ladder
1-2-3-4-5-6-7-8-9-10… Power Cleans RX(135lb/95lb) RX+(185lb/135lb)
2-4-6-8-10-12-14-16-18-20…. Toes To Bar
Extra Credit: 3-4 Sets
10-15 Reverse Hypers
:30 second Side Plank **Each Side**
Strength: RDL’s 4×8 **light/moderate weight**
Workout: 4 Rounds For Time **RX+ 5 Rounds For Time**
20 Step ups RX(20″ box)
10 V-Ups
5 D-ball over bar RX(150lb/100lb)