Strength
4x2 Strict Shoulder Press
+ 2 Push Press
4x15 Each Side-Side Plank Raises
Workout
15 Min AMRAP
60 Double Under
20/15 cal Assault Bike
10 Push Jerk 165/110
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Strength
Find 1 RM
Squat Snatch
3x5 Strict Toes to Bar
Workout
5 Min AMRAP
Buy In: 35/25 cal
12 Power Snatch 95/65
12 Lateral Burpee
3 Minute Rest
5 Min AMRAP
Buy In: 25/20 cal
9 Power Snatch 115/80
9 Lateral Burpee
Strength
4x3 Hang Power Clean
+ 2 Hang Squat Clean
4x20 GHD MB Sit Up
Workout
3 Rd/Time
10 Clean & Jerk 135/95
400m Run
Strength
Find Heavy
Set of 3 Deadlift
Handstand/HS Walk Practice
Workout
3 Rd
21 Deadlift 135/95
200m Run
21 KB Swing 24/16
200m Run
Strength
3x5 Each Side
Bulgarian Split Squat
3x1 Min Plank Hold
Workout
21-18-15-12-9
Wallball 20/14
Pull Up
cal Row
400m Run
Strength
5x5 Front Squat
4x15 Each Side Grinder
Workout
12 Min AMRAP
3 Thruster 95/65
3 Toes to Bar
6 Thruster
6 Toes to Bar
9, 12, 15....
Strength
5x5 Back Squat
*AHAP
4x1 Minute Handstand/
HS Walk Practice
Workout
For Time:
70/50 cal Assault Bike
50 Ab Mat Sit Up
30 Ground to Overhead 45/25
50 Ab Mat Sit Up
70/50 cal Assault Bike
Skill
5x1 Squat Snatch
+ 1 OHS + 1 Snatch balance
4x1 Minute Plank Hold
Workout
3 Rd
600m Run/800m Row
21 Hang Squat Snatch 75/55
Strength
5x2 Hi Hang Power Clean
+ 2 Lo hang Power Clean
4x20 GHD MB Sit Up
Workout
20 Min AMRAP
7 Power Clean 135/95
7 Burpee
200m Run
Warm Up
1 Mile Bike
10 Ring Row
10 Light DB PP
10 Front Squat
10 Deadlift
Workout
"Dirty 30"
For Time:
30 Box Jump 24/20
30 Chest to Bar Pull Up
30 KB Swing 24/16
30 Front Squat 115/80
30 Toes to Bar
30 Push Press 115/80
30 Deadlift 115/80
30 Wallball 20/14
30 Burpee
30 Double Under
Strength
4x12 Front Rack
Walking Lunge *Work Up
4x12 MB GHD Sit Up
Workout
5 Rd 1 Minute Each
Wallball 20/14
DB Snatch 50/35
Bike cal
Rest
Skill
5x1 Squat Snatch
+ 1 OHS + 1 Snatch Balance
3x15 Each Side Side Crunch & Side Plank Raise
Workout
For Time:
2k Row
150 Double Under
10 Rd "Cindy"
Strength
5x3 Hang Power Clean
4x1 Min Plank
Workout
For Time:
800m Run
21 Power Clean 155/105
400m MB Run
21 Burpee Box Jump 24/20"
Skill
10 Minutes
Handstand/HS Walk Practice
10 Minute
Double Under Practice
Workout
"Diane"
21-15-9
Deadlift 225/155
HSPU
Core: Tabata
Russian Twist w/DB
Toe Touch Crunch
Strength
5x5 Front Squat
4x25 Ab Mat Sit Up
Workout
3 Rd
1 Minute Each
Thruster 95/65
Power Clean 95/65
Box Jump Over 24/20
Pull Up
Bike cal
Rest
Strength
5x3 Snatch Balance
4x50 Deadbug (Double Crunch)
Workout
14 Min AMRAP
1 Power Snatch 135/95
2 OHS 135/95
3 Clean & Jerk 135/95
40 Double Under
Strength
3x4/8 Front/Back Squat
3x1 Minute Plank Hold
Workout
"Amphibious"
3 Rd
200m Farmer Carry 24/20kg
400m Run
800m Row
Strength
5x1 Strict Shoulder Press
+ 2 Push Press
*Working Up
4x15 Grinder Each Side
Workout
12 Min AMRAP
2 Push Press 115/80
2 Toes to Bar
2 Box Jump Over 24/20"
4, 6, 8....
Strength
"Prison Tuesday"
4 Rd 10 Each
DB Alternating Supinating Curl
Ring Dip (15 Bench Dip)
DB Hammer Curl
Tricep Pull Over
Workout
For Time:
30-20-10 KB Swing 24/16kg
600-400-200m Run
Then Directly Into
10-20-30 Deadlift 135/95
200-400-600m Run
Skill
3xPull Up Progression
3x25 GHD Sit Up
Workout
For Time:
1200m Run
40 Pull Up
30 Front Squat 135/95
20 Lateral Burpee
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