Strength: Pause Bench Press 5×3 1 second pause **Increase weight throughout**
Workout: For Time
100m KB Farmers Carry RX(53lb/35lb)
40 Situps
20 Renegade Rows RX(50lb/35lb) **Total reps 10 rows per side**
100m KB Front Rack Carry
40 Situps
20 Renegade Rows
100m KB Overhead Carry
40 Situps
20 Renegade Rows
Strength: Push Press 5×3
Workout: For Time
21-15-9
Power Snatch RX(95lb/65lb-115lb/75lb-135lb/95lb) RX+(115lb/75lb-135lb/95lb-155lb/105lb)
Toes To Bar
Box Jumps RX(24″/20″)
Workout: For Time!
Teams of 2
800m *RX+ 1200m Run*
100m Sandbag Lunges
8 Rounds **Partner 1 will complete 1 full round before partner 2 goes**
10/8 Calorie Row/Echo/Ski
10 Deficit Push ups *RX 55/45 plates*
then,
8 Rounds **P1 Will complete 1 full round before P2 goes 8 total rounds**
10/8 Calorie Row/Echo/Ski
10 Wallballs RX(20lb/14lb, 10ft/9ft) RX+(30lb/20lb, 10ft/9ft)
100m Sandbag Lunges
800m/1200m Run
Strength: Back Squats 4×5 @ 75%-80% **Same weight as last week**
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
3 Power Cleans RX(165lb/115lb) RX+(185lb/135lb)
6 Burpees to 6″ Target
9 Pull ups **RX+ Chest To Bar**
Strength: 14 Minute EMOM (Every Minute On the Minute)
EVEN: 1 Power Snatch
ODD: 1 “Squat” Snatch
Workout: 5 Rounds For Time
12 Deadlifts RX(135lb/95lb) RX+(155lb/105lb)
9 Hang Power Cleans
6 Handstand Push ups **RX+ Strict HSPU**
Strength:
3×10 DB Seated Strict Press + 3×5-10 Strict/Banded Pull ups
3×10 Seated DB Lateral Raises + 3×20 Banded Tricep ext.
3×10 DB Hammer Curls + 3×10 Ring Rows
Workout: For Time
40-30-20-10
Situps
Walking Lunges
1 Rope Climb
Workout: For Time!
Teams of 2
1200m Run
100/90 Calorie Row/Ski/Echo
80 Push ups
60 Toes To Bar
800m Run
100/90 Calorie Ski/Echo/Row
80 Push ups
60 Toes To Bar
400m Run
100/90 Calorie Echo/Ski/Row
80 Push ups
60 Toes To Bar
Strength: Back Squats 4-4-4-4
Workout: 10 Rounds For Time
10 American KB Swings RX(53lb/35lb)
20 Double Unders
10 Wallballs RX(20lb/14lb, 10ft/9ft)
Workout: Quarterfinal Workout #4
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
Workout: Quarterfinal Workout #2
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box