Workout of the day
Every 5 minutes for 15 minutes-
2 Rounds of:
50 Du
12 Overhead squats Rx 95/65#
Rx+ 115/75#
Rest 5 minutes
Every 5 minutes for 15 minutes-
2 Rounds of:
8 bar facing burpees
8 Squat cleans
Rx 125/85#
Rx 155/105#
Workout of the day
5 Rounds-
21/18 Cal Row
21 KBS
3 Rope climbs
Rx 53/35#
Core work
10 minute slow amrap-
:30 hollow hold/rock
20 Alternating v-ups
15 sit-ups
Strength
Bench
Working sets-1×5@80%, 1×5@85%, 2×3@90%
Workout of the day
4 Rounds-(18 min time cap)
Run 400m
16 DB snatch
12 T2B/18 K2C
Rx 40/25#
Rx+ 60/40#
Strength
Back Squat
Warm up- 1×5@40%, 1×5@55%, 1×5@70%
Working sets-1×5@80%, 1×5@85%, 2×3@90%
Workout of the day
For time-
20-16-12-8-4-
DB step ups 24/20”
Strength
Deadlift
Deadlift
5×4 @ 85%
Workout of the day
For time-(12 min time cap)
18/15 Cal Row
Front Squats 15,13,11,9,7
Rx 95/65,135/85,155/105,185/125,205/145#
For time-(12 min time cap)
18/15 Cal Row
15,13,11,9,7 Front squats(from floor)
Rx 95/65,135/85,155/105,185/125,205/145#
Workout of the day
For Time
3 Rounds
10 Burpee
15 T2B
Then
5 Rope climbs
Then
3 Rounds-
10 Cal Bike
15 Chest to bar pull-ups
Then
400m Farmer carry 53/35#
Olympic
Emom 15 minutes
1 Power clean + Jerk
*add weight every 3 minutes
Workout of the day
15 min amrap
Row 400m
12 SDHP
18 V-ups
Rx 95/65#
Rx+ 105/75#
Strength
Back squat
1×7@80%, 1×5@85%, 1×3@90%
Workout of the day
For time-(20 min time cap)
Run 800m
40 Wall balls
Run 600m
30 Wall balls
Run 400m
20 Wall balls
Run 200m
10 Wall balls
Strength
Bench
-1×7@80%, 1×5@85%, 1×3@90%
Workout of the day
4 Rounds-
15 KBS
10 Ring dips/20 push ups
Then…
4 Rounds-
40 Du
20 sit-ups
Rx 53/35#
Strength
Back Squat
Working sets-1×10@75%, 1×7@80%, 2×5@85%
Workout of the day
15 min amrap-
15 Wall balls
15/12 Cal Row
10 T2B