Strength: For Quality
8 Minute AMRAP
15 Barbell Floor Press (You pick weight)
10 Banded Strict Pull Up
2 Minute rest,
8 Minute AMRAP
15 Barbell Bent Rows (Same as Bench)
10 DB Hammer Curls (each side)
2 Min rest
8 Min AMRAP
15 Barbell Strict Press
10 Barbell Curls
Workout: 3 Rounds For Time
200m Run
20 Push ups
10 Box Jumps
20 Walking Lunges
Workout: 40 Minute CAP!
Teams of 2
200ft Handstand Walk buy in (20ft increments ) or 12 Wall Walks
80 Calorie Row/Dyne/Ski
80 Wallballs
8 Rope Climbs
60 Calorie Row/Dyne/Ski
60 Wallballs
6 Rope Climbs
40 Calorie Row/Dyne/Ski
40 Wallballs
4 Rope Climbs
20 Calorie Row/Dyne/Erg
20 Wallballs
2 Rope Climbs
200ft Handstand walk buy out
Strength: Behing the neck Split Jerk 4×2
Workout: 2021 Age Group Online Qualifier event #3
15 Minute CAP!
75 Power Cleans RX(135/93)
300 Double Unders/300 Single unders
Strength: Back Squats 4×6
Workout: For Time
800m Run
21 KB Swings (70/53)
42 Strict Situps
600m Run
15 KB Swings (70/53)
30 Strict Situps
400m Run
9 KB Swings (70/53)
18 Strict situps
Strength: Find heavy 4 rep max Front Squat for the day
Workout: 16 Minute AMRAP (As Many Rounds As Possible)
4 DB Hang Clean + Jerk (Per side so 8 total)
8 Plank Burpees to 6″ Target
12/10 Calorie Row/Echo/Ski
16 Wallballs (20/14)
Strength: For Quality
21-15-9
Bench Press (135/93)
Ring Dips
then,
30-20-10
Renegade Rows
DB Bicep Curls (total)
then,
21-15-9
Bench Press
Banded overhead ext
Workout: For Time
10-20-30-20-10 Step ups 24″/20″
40 Plate Twist
10-20-30-20-10 Air Squats
Workout: Teams of 2!
38 Minute CAP!
400m Run
50 Pull ups
50 “Squat” Cleans RX(115/73)
50 Hand Release Push ups
800m Run
50 Toes To Bar
50 HSPU
800m Run
50 Hand Release Push ups
50 Squat Cleans
50 Pull ups
400m Run
Strength: 1 Push Press + 1 Push Jerk + 1 Split Jerk x4 sets
Workout: Teams of 2!
10 Minute AMCAP (As Many Cals As Possible)
Concept 2 rower or Ski erg
Partner 1: Row Cals
Partner 2 : 10 KB Swings
2 Minute rest
10 Minute AMCAP (As Many Cals As Possible)
ECHO Bike or Assault Bike
Partner 1 : Bike cals
Partner 2: 20 Situps
Strength: Back Squats 4×8
Workout: For Time
21-15-9 Power Snatch RX M(95-115-135) RX Fe(63-73-93)
63-45-27 Double Unders
21-15-9 Burpees to 6″ Target
**RX+ Males 115-135-155** RX+ Females 73-93-105**
Strength: Deadlifts 4-4-3-3-2-2
Workout: 13 Minute AMRAP (As Many Rounds As Possible)
21 Thrusters RX Male (75-95-115-135) RX Fe(53-63-73-93)
15 Toes To Bar
9 Lateral Burpee over BB
**Every time you finish a round you will add more weight on the thrusters**