STRENGTH 6-4-4-2 Back Squat* *Build to a Moderate-Heavy 2-Rep. WORKOUT AMRAP x 15 MINUTES 40-30-20 Wall Balls (20/14) 20-15-10 Pull-Ups *Complete a 100m MedBall Run after each round. **After the round of 20/10/100 go back to the start of the workout if time remains
WORKOUT 3 SETS ON A 7:00 RUNNING CLOCK… 800m Run 15 Hand Release Push-Ups 15 Deadlifts (185/135) Max Sit-Ups in Time Remaining… -Rest 2:00 b/t Sets-
STRENGTH 3-3-3-3 Shoulder to Overhead* *Taken from the rack. Build to a Heavy 3-Rep. WORKOUT FOR TIME 30 Box Jumps (24/20) 40 Shoulder to Overhead (155/105) 30 Box Jumps *Every 1:30 starting at 0:00, perform 3 Front Squats
BENCHMARK WORKOUT “DEATH ROW” EMOM x 20 MINUTES MIN 1 – 20/15 Cal Row MIN 2 – 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.
WORKOUT 3 SETS FOR REPS 1:00 – DB Suitcase Box Step-Ups (35/20) 1:00 – Up-Downs 1:00 – Air Squats 1:00 – DB Hang Muscle Cleans 1:00 – Cal Bike -Rest 1:00 b/t Sets-
WORKOUT ON A 5:00 RUNNING CLOCK… 40/30 Cal Bike :30 Wall Sit Max Rope Climbs In Time Remaining -Rest 2:00- ON A 5:00 RUNNING CLOCK… 40/30 Cal Bike :30 Wall Sit Max Slam Balls (30/20) In Time Remaining -Rest 2:00- ON A 5:00 RUNNING CLOCK… 40/30 Cal Bike :30 Wall Sit Max Burpees In Time […]
WORKOUT AMRAP x 25 MINUTES 1000/800m Row 14 Alt. Back Rack Lunges (135/95) 16 Toes to Bar 18 Box Jumps (24/20)
STRENGTH EMOM x 14 MINUTES MIN 1 – 4 Push Press (Athlete Choice, Building)* MIN 2 – :45 Shuttle Run (EZ) WORKOUT AMRAP x 14 MINUTES 10 Alt. DB Snatch + Push Press (50/35) 200m Run
WORKOUT FOR TIME 10-15-20-15-10 Chest to Bar Pull-Ups KB Goblet Squats (70/53) FINISHER 3 ROUNDS FOR QUALITY 7/7 Plate Around the World (Athlete Choice) 14 Superman Rocks 14 DeadBugs
SKILL 3 SETS FOR QUALITY 8/8 Single KB RDL (Athlete Choice, Moderate-Heavy) 15 Slow Banded Goodmornings WORKOUT 5 ROUNDS FOR TIME 15 Deadlifts (225/155) 25 Sit-Ups 35 Double Unders