Workout: For Time!
2001m Run Buy In
9 Rounds
11 Pull ups **RX+ Chest To Bar**
11 Wallballs RX(20lb/14lb, 10ft/9ft)
11 American KB Swings RX(53lb/35lb)
11 Push ups **RX+ Strict HSPU**
Strength: Push Press 4×4
Workout: 22 Minute Ladder
Teams of 2
400m-800m-1200m-1600m-2000m-2400m….Row or Ski
50/40 Calorie Echo Bike
***The row/ski will increase 400m throughout the 22 minutes, after finishing the 400m row/ski you’ll bike 50/40 cals. Back on row for 800m then 50/40 cal Bike so on till the 22 minutes is up.
Strength: 12 Minute EMOM (Every Minute On the Minute)
1-4 Minutes 3 Power Snatches
5-8 Minutes 2 Power Snatches
9-12 Minutes 1 Power Snatch
**Increase weight throughout**
Workout: For Time
3-6-9-12-15
Thrusters RX(95lb/65lb) RX+(115lb/75lb)
Lateral Burpees over Barbell
30 Double Unders
Strength: Back Squats 5×3 **Increase weight throughout**
Workout: 11 Minute AMRAP (As Many Rounds As Possible)
5 Power Cleans RX(135lb/95lb)
10 Toes To Bar
15 Air Squats
Strength: Back Rack Lunges 4×10 **increase weight/total reps**
Workout: 5 Rounds For Time
10 Bench Press RX(135lb/95lb) RX+(165lb/115lb)
15/12 Calorie Row or Ski
30 Double Unders
Strength: Push Press 5-5-5-5
Workout: For Time
10 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
5 Rounds
10 Burpees to 6″ Target
15 Wallballs RX(20lb/14lb, 10ft/9ft)
then,
10 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
Workout: For Time!
Teams of 2
3000m/2600m Row
80/60 Cal. Echo Bike
100ft Handstand Walk *25ft at a time*
2000m/1600m Row
60/50 Cal. Echo
100ft Handstand Walk
1000m/800m Row
40/30 Cal. Echo
100ft Handstand Walks
Workout: Team Badger
3 Rounds For Time
60 Squat Cleans RX(95lb/65lb)
60 Pull ups
800m Run
Strength: 1 Tempo Back Squat +2 Back Squats x4 sets **3 second decent**
Workout: For Time
21 Strict Handstand Push Ups
21 Hang Power Cleans RX(115lb/75lb) RX+(135lb/95lb)
15 Kipping Handstand Push Up
15 Hang Power Cleans
9 Wall Walks
9 Hang Power Cleans
Strength: For Quality
10-8-6-4-2 Bench Press
2 Rope Sled Pulls *40ft total*
Workout: For Time
42-30-18 Step Ups RX(24″/20″)
21-15-9 American KB Swings RX(53lb/35lb)
42-30-18 Stick Situps