Strength: 10-8-6-4-2 Power Snatch **Add weight throughout** 2 mins between sets
Workout: 9 Minute AMRAP (As Many Rounds As Possible
20-16-12-8-4 Overhead Squats RX(95/63) RX+(115/73)
10-8-6-4-2 Box Jumps 24″/20″
Strength: 4-5 Rounds For Quality
8 Tempo Bench Press **5 seconds down/ 5 seconds up**
16 Plate Bent rows
8 Tempo Push Ups **5 seconds down/5 seconds up**
16 Plate Hammer curls
Workout: For Time
Teams of 2
50-40-30-20-10
KB Swings RX(53/35) RX+(70/53)
Lunges with KB (total)
200m Run
Strength: 10-8-6-4-2 Power Cleans **Increase weight**
Workout: For Time
Teams of 2!
42-30-18
Deadlifts RX(155/103) RX+(205/145)
Handstand Pushups RX+(Strict HSPU)
into,
60-40-20
Toes To Bar
Lateral Burpee over Barbell
***Finish the first couplet then move onto the next***
Workout: Teams of 2 (40 Minute CAP!)
1 Mile run
100 Situps
150/120 Calorie Assault Bike/Echo/Skierg *Pick 1*
100 Situps ups
300/250 Calorie Row
100 Situps
Strength: 10-8-6-4-2 Thrusters (add weight every set) **Off rack**
Workout: 14 Minute AMRAP (As Many Rounds as Possible)
25 Pullups RX+(Chest To Bar)
50 Wallballs (20/14)
75 Double Unders
Strength: Every 90 seconds for 12 Minutes
1 Hang Power Clean + 1 Squat Clean
Workout: For Time
30-20-10 Alternating DB Snatches (50/35)
10 Box Jumps (24″/20)
then,
10 DB Step ups 24″/20″ **only 1 DB**
30-20-10 Hang DB Clean + Jerk **split evenly**
Strength: 4-5 Rounds For Quality
40ft Rope Pull
30 Banded Tricep Kickback (15 per side)
20 DB Curls (10 per side)
10 Barbell Floor Presses
Workout: 3 Rounds For Time
250m Run
50 Situps
25 Air Squats
Strength: Box Squats 10-8-6-4-2
Workout: Accumulate as many cals as possible
Teams of 2!
6 Minutes on Rower
60 sec. rest,
6 Minutes on Assault Bike/Echo
60 sec. rest
x2
Workout: 2 Rounds For Time **35 Minute Cap**
Teams of 2!
100 Double Unders/200 Single Unders
50 Power Cleans RX(115/73) RX+(135/93)
50 Pull ups RX+**Chest To Bar**
100 Double unders/200 Singles
50 Deadlifts RX(115/73) RX+(135/93)
50 Toes To Bar
100 Double unders/200 Singles
50 Front Rack Lunges RX(115/73) RX+(135/93)
50 Handstand Push up RX+(Strict HSPU)
Strength: Every 90 seconds for 12 Minutes
12 Wallballs + 3 Power Snatch RX(115/73) RX+(155/103)
Workout: 8 Minute Ladder
3-6-9-12-15-18-21-24…
Overhead Squats RX(95/63)
Lateral Burpees over Barbell
Extra Credit: 5 Rounds
12 Reverse Hypers
10-15 GHD Situps
10 Bulgarian Split Squats (Per leg/no weights)