STRENGTH (12 min)
Every :90 sec for 8 sets:
1+¼ front squat
*aim for 80-90%+ across
(Score: Weight)
WORKOUT (15 min)
10 bar muscle up
10 thruster (155/105)
20 chest to bar pull-up
20 thruster (135/95)
30 pull-up
30 thruster (115/80)
*15 min cap
(Score: Time)
WORKOUT (16 min)
16 min EMOM:
Min 1: Russian KB swing (70/53)
Min 2: slamball (30/20)
Min 3: sit-up
Min 4: rest
(Score: Total Reps)
FINISHER (12 min)
On a 12 min running clock…
3 consecutive Tabatas*:
Hang from bar
Plank hold
KB suitcase hold/carry
*each Tabata is 8 rounds of :20 sec work/:10 sec rest
(For Quality: No Score)
STRENGTH (16 min)
16 minutes to find…
1 power snatch to overhead squat*
*receive bar in power position, then (before standing) descend into overhead squat
(Score: Weight)
WORKOUT (12 min)
7 rounds for time:
10 overhead squat (75/55)
25 double under
*1 wall walk every minute…including 0:00
*12 min cap
(Score: Time)
STRENGTH (10 min)
10 min EMOM:
1 heavy front squat
*aim for 85-90%+ across
(Score: Weight)
WORKOUT (20 min)
“Cindy”
20 min AMRAP:
5 pull-up
10 push-up
15 squat
*RX+: vest (20/14)
(Score: Rounds/Reps)
WORKOUT (18 min)
2 rounds for time:
60 double unders
45/35 cal row
30 deadlift (135/95)
15 hang power clean (135/95)
*18 min cap
(Score: Time)
STRENGTH (12 min)
Every 1:30 for 7 sets:
3 push press
*aim for 80-90% across
(Score: Weight)
WORKOUT (15 min)
4 rounds of…
3 min AMRAP*:
1 ring muscle up
10 DB thruster (2x 35/20)
10 box jump over (24/20)**
10/7 cal bike
*1 min rest after each AMRAP
*pick up where left off for each AMRAP
**step down BJO
(Score: Rounds/Reps)
STRENGTH (14 min)
14 min EMOM:
1 snatch deadlift + 1 low hang snatch pull
*aim for around 90-110% across
(Score: Weight)
WORKOUT (8 min)
“18.0”
21-15-9
Alt. dumbbell snatch (50/35)
Burpee over DB
*RX: no step on burpee
*8 min cap
(Score: Time)
WORKOUT (15 min)
“Freaky Friday”
Teams of 2…
15 min AMRAP:
10 partner deadlift (225/155)
20 partner wall ball (20/14)
30 partner wall ball sit-up (20/14)
40 wall ball bear hug lunge* (20/14)
*partner 1 performs 20 lunges while partner 2 holds plank, then switch
(Score: Rounds/Reps)
WORKOUT (10 min)
10 min AMRAP:
1 bar muscle up
2 strict handstand push-up
Then…
2 bar muscle up
4 strict handstand push-up
…3/6, 4/8, 5/10, etc.
(Score: Rounds/Reps)
HERO WORKOUT (35 min)
“Ship”
9 rounds for time:
7 squat clean (185/135)
8 burpee box jump (36/30)
*option to split with partner
*35 min cap
(Score: Time)
