Strength
3x300' Single Arm
OH Carry
2xME Single Arm
Shoulder Press
Accumulate 90 Wall
Facing HS Hold
Workout
15 Min AMRAP
5 Power Snatch 115/80
10 OHS 115/80
15 Hang Power Clean 115/80
21/15 cal Row
50 Double Under
Strength
3x300' Single Arm
OH Carry
2xME Single Arm
Shoulder Press
Accumulate 90 Wall
Facing HS Hold
Workout
15 Min AMRAP
5 Power Snatch 115/80
10 OHS 115/80
15 Hang Power Clean 115/80
21/15 cal Row
50 Double Under
Strength
Build to Find
Heavy Set of 3 DL
4x15 MB GHD Sit Up
Workout
"Dead Ahead"
4 Rd/Time
21 Deadlift 135/95
15 Box Jump Over 24/20
9 Push Jerk 135/95
Strength
3x300' Farmer Carry
3x6-8 Batwing Row
Workout
For Time:
75 Wallball 20/14
35/25 cal Bike
10 Rd "Strict Cindy"
(5 Strict Pull Up 10 Push Up 15 Air Squat)
Shoulder Mobility Work
Workout
For Time:
21-15-9
cal Row
Front Squat 95/65
15-12-9
Toes to Bar
Hang Squat Clean 95/65
12-9-6
Bar Over Burpee
Thruster 95/65
Strength
Find Heavy
3 Push Jerk
4x1 Minute Plank
Workout
15 Minute AMRAP
60 Double Under
20/15 cal Bike
10 Push Jerk 165/110
Strength
3x150' Single Arm
Overhead Carry
2x150' Farmer Carry
2xME Ring Row Hold
@ Parallel
Workout
5 Rd/Time
10 Devil Press 50/35
20 Wallball 20/14
30 Ab Mat Sit Up
Strength
10 Minute Alternating EMOM
a. 12 Front Rack Walking Lunge 95/65
b. 15 GHD MB Sit Up
Workout
Every 4 Minutes 6 Rd
12 DB Snatch 50/35
12 Over DB Burpee
12x10m Shuttle
Strength
Find 10 RM
Single Arm Shoulder Press
4x6 DB High Pull *AHAP
Accumulate 60 Seconds
Wall Facing Handstand Hold
Workout
"Top Heavy"
18 Min AMRAP
9 Power Clean 155/105
12 HSPU
9 Front Squat 155/105
12 Pull Up
Shoulder Mobility
Workout
"20 Something"
20 Minute AMRAP
30 OHS 95/65
30 Box Jump 24/20
30 Toes to Bar
30/21 cal Row
Strength
3x7/13 FS/BS
@ 70%
4x25 Ab Mat Sit Up
Workout
5 Rd
21 Wallball 20/14
200' Farmer Carry
9 Strict HSPU
Strength
Find Max Reps:
Dips
Behind Neck Press @ 70%
200' Single Arm Farmer Carry
Supinated Bar Hang
Workout
5 Min AMRAP
15 Bar Facing Burpee
21 Power Clean 155/105
21/15 cal
5 Min Rest
5 Min AMRAP
15 Bar Facing Burpee
21 Power Clean 135/95
21/15 cal
5 Min Rest
5 Min AMRAP
15 Bar Facing Burpee
21 Power Clean 95/65
21/15 cal
Strength
12 Min Alternating EMOM
a. 6 Deadlift *Working up each round
b. 40 Second HS Hold/Walk
Workout
"Funny Bone"
21-15-9
KB Swing 32/24
Box Jump Over 24/20
Front Squat 135/95
Strength
Find 1 RM
Front Squat
Back Squat
200' Single Arm OH
Carry Each Side
Workout
"Double Bubble"
15 Min AMRAP
25 Double Under
5 Power Snatch 135/95
25 Double Under
5 Muscle Up
Shoulder Mobility Work
Workout
"Over Easy"
For Time:
50/35 cal Bike/Row
Then: 3 Rd
21 Chest to Bar Pull Up
15 OHS 115/80
9 Clean & Jerk 115/80
Strength
14 Min E2MOM
10 MB GHD Sit Up
20 Double Under (Practice)
Workout
"Hang Nail"
16 Min AMRAP
30 DB C&J 50/35
25/18 cal Bike
20 Lateral Burpee
15 Deadlift 245/165
Strength
Find 5 RM Muscle Clean
Find Each Arm 1 RM DB High Pull
Accumulate 2 Min 1 RM Strict
Shoulder Press Weight Overhead Hold
Workout
"Life Jacket"
5 Min AMRAP
27/20 cal Row
27 Thruster 115/80
27 Chest to Bar Pull Up
5 Min Rest
5 Min AMRAP
21/15 cal Row
21 Thruster 95/65
21 Toes to Bar
5 Min Rest
5 Min AMRAP
15/10 cal Row
15 Thruster 75/55
15 Pull Up
Strength
10 Minute EMOM
1 Hang Power Snatch
+ 1 Power Snatch
*Add weight each time, record final load
Workout
"Randy"
For Time:
75 Power Snatch 75/55
Core
Tabata DB Russian Twist & Deadbug
Strength
Find Max Rep Strict Pull Up
or Lightest Max Rep Pull Up with Band
Find Max Rep Strict Press with 70% BW
or 70% One Rep Max Strict Press Weight
Workout
Teams of 2
20 Min AMRAP
75 Wallball 20/14
60 Ab Mat Sit Up
45/30 cal Row
30 Burpee Box Jump
Strength/Skill
3x4 Front Squat @ 60%
10-15 Minute Handstand/
HS Walk/ Shoulder Stability
or Shoulder Mobility Work
Workout
"Turtle Neck"
5 Rd/Time
12 Lunge w/50/35#
9 Power Clean 115/80
6 Strict HSPU
Strength
5x1 Big Clean Complex
*Add weight each time
4x1 Minute Plank Hold
Workout
50-40-30-20-10
Double Under
Ab Mat Sit Up
5-10-15-20-25
KB Swing 24/16
Wallball 20/14