Strength
3x3 Strict or Weighted
Pull Up
3x20 GHD MB Sit Up
Workout
"Dirt Road"
3 Rd
30 Ab Mat Sit Up
15/10 cal Bike
10 Pull Up
200m Farmer Carry 24/16kg
2 Rd
30 Ab Mat Sit Up
15/10 cal Bike
10 Pull Up
200m Farmer Carry 24/16kg
1 Rd
30 Ab Mat Sit Up
15/10 cal Bike
10 Pull Up
Strength
5x4 Behind Neck
Push Press +12 Back
Rack Lunges
Workout
"Fight Gone Bad"
3 Rd 1 Minute Each
Wallball 20/14
SDLHP 75/55
Box Jump 20"
Push Press 75/55
cal Row
Rest
Strength
5x1-3 Position
Power Clean
*Start at 65% Add Each Round
4x1 Minute Plank Hold
Workout
3 Rd
15 Power Clean 115/85
20 Push Up
2 Rd
27/21 cal Row
75 Double Under
1 Rd
35/25 cal Bike
Skill
4x1 Wallclimb
30 Second Hold
+ 30 HS Practice
3x15 Each Side
KB Side Raise
Workout
"Wall Street"
3 Rd
800m Run
40 KB Swing 24/16
40 Wallball 20/14
Strength
10 Min Alternating EMOM
a. 2 Bear Complex
*Add weight each round
b. 20 Ab Mat Sit Up
Workout
"Bar Star"
Teams of 3
7 Min AMRAP
50 Back Squat 155/105
50 Back Squat 185/125
AMRAP Back Squat 225/145
3 Minute Rest
7 Min AMRAP
50 Bench Press 135/95
50 Bench Press 155/105
AMRAP Bench Press 185/135
3 Minute Rest
7 Min AMRAP
50 Deadlift 185/135
50 Deadlift 225/155
AMRAP Deadlift 275/185
Strength
Build to Heavy
Set of 3 Deadlift
4x15 MB GHD Sit Up
Workout
15 Min AMRAP
60 Double Under
30 Wallball 20/14
15 Deadlift 245/165
Strength
12 Min Alternating EMOM
a. 3 Position Clean
b. 20 Second Each Side
Side Crunch
Workout
"Train Wreck"
8 Rounds
40 Seconds MB Clean 20/14
20 Seconds Rest
40 Seconds Bike cals
20 Seconds Rest
Skill
Rope Climb Technique
Handstand/HS Walk Technique
Workout
"Mountain Dew"
4 Rd/Time
400m Run
15 Box Jump 24/20"
3 Rope Climb
Strength
3x150' Single Arm
Overhead Carry
4x20 KB Crunch Hold
w/ Scissor Kick
Accumulate 2 Min Hang
Workout
4 Rd/Time
21/15 cal Row
15 Toes to Bar
7 Clean & Jerk 155/105
Stretching
Banded Leg
Calf Rolling
Workout
"Boat Race"
3 Rd/Time
500m Row
400m Run
Rest 3 Minutes
Mobility
Leg Stretches
Thoracic Flow
Strength
4x7/13 Front/Back
Squat @ 60%
3x1 Minute Plank
Workout
"Old Town Rd"
6 Rd/Time
15/12 cal Bike
150' Farmer Carry 24/16kg
9 Pull Up
Strength
Build to Heavy
Set of 3 Snatch Grip Deadlift
3x7 Strict Toes to Bar
Workout
"Bubba Gump"
3 Rd/Time
800m Run
30 Deadlift 155/105
30 Lateral Burpee
Strength
3x2 Wallclimb
+ 30 Handstand Hold
3x20 GHD MB Sit Up
Workout
"The Chief"
5 Rd 3 Min AMRAP
3 Power Clean 135/95
6 Push Up
9 Air Squat
1 Minute Rest Between
Strength
Build to Heavy
Set of 3 OHS
3x18 Floor Sweep
Workout
"Destiny Child"
15-12-9
Power Snatch 95/65
Box Jump Over 24/20"
Directly Into
15-12-9
OHS 95/65
Lateral Burpee
Strength
5x4 Strict Shoulder Press
4x1 Minute Plank Hold
Workout
"Annie on the Run"
For Time:
100 Double Under
50 Sit Up
200m Run
80 Double Under
40 Sit Up
200m Run
60 Double Under
30 Sit Up
200m Run
40 Double Under
20 Sit Up
200m Run
20 Double Under
10 Sit Up
200m Run
Strength
5x3 Snatch Balance
4x3 Strict HSPU
Workout
"Vader"
3 Rd
24/17 cal Row
21 Wallball 20/14
18 Alt DB Snatch 50/35
15 Lateral Burpee
Strength
Build to Find
Heavy Clean & Jerk
4x10 BB Ab Rollout
Workout
"Grace"
For time:
30 Clean & Jerk 135/95
Skill
HS/HS Walk
Double Under
Practice
Workout
"Marathon Tuesday"
2 Rd/Time
400m Run 26 HRPU
400m Run 26 KB Swing 24/16
400m Run 26 Air Squat
400m Run 26 Deadlift 75/55
400m Run 26 Ab Mat Sit Up
400m Run 26 Box Jump 24/20"
Strength
15 Min Alt EMOM
a. 7 Front Squat
b. 7 Bar Kip
c. 15 GHD MB Sit Up
Workout
18 Min AMRAP
21/15 cal Bike
15 Strict Pull Up
15 DB Deadlift 50/35
15 DB Front Squat 50/35
Strength/Skill
3xPull Up Progression
4x20 GHD MB Sit Up
Workout
For time:
30 Power Snatch
30 Clean & Jerk
30 Thruster
95/65
