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Wednesday May 12, 2021 'Thursday Workout'

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

Tuesday May 11, 2021 'Wednesday Workout'

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

Tuesday May 11, 2021 'Tuesday Workout'

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

Sunday May 9, 2021 'Monday Workout'

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

Thursday May 6, 2021 'Friday Workout'

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)

Thursday May 6, 2021 'Thursday Workout'

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

Tuesday May 4, 2021 'Wednesday Workout'

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

Tuesday May 4, 2021 'Tuesday Workout'

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

Sunday May 2, 2021 'Monday Workout'

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**

Friday April 30, 2021 'Friday Workout'

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**