Every 90 seconds for 12 minutes
:20 hollow rock+pullups(your choice-strict, kipping or C2B. Choose number and be consistent)
Workout of the day
For time- (14 min time cap)
75,50,25 Du
30,20,10 Hang power snatch
15,10,5 Hspu
Rx 75/55#
Rx+ 95/65#
Workout of the day
5 Rounds-
Row 600/500m
15 V-ups
3 Rope climbs
Accessory work-
3 Rounds-
:30 Left plank
:30 Right plank
:30 Plank
:30 Rest
25 minutes to build to a heavy set of 1 power clean+1 squat clean+2 push press
Workout of the day
4 Rounds for time-
20 DB lunges
15 T2B
Rx 40/25#
Rx+ 50/35#
Front squat
3×5
Workout of the day
“Nancy”
5 Rounds-
Run 400m
15 Overhead Squats
Rx 95/65#
Workout of the day
For time
5Rounds
Row 500/450m
18 Single Arm DB Hang clean and jerk
6 RMU or 12 Ring Dips
Accessory work-
3 Rounds not for time-
10 controlled Ring rows
20 Banded pull aparts
Workout of the day
12 min amrap-
12 DB Step ups
6 Burpee box jumps
Rx 40/25#
Rx+ 50/35#
Rest 5 minutes
12 min amrap-
12 SDHP
6 Shuttle sprints(window to wall and back=1)
Rx 95/65#
Rx+ 105/75#
Alternating EMOM 14 minutes(choose number and be consistent. Strict is optional)
-HSPU/Handstand hold
-T2B
Workout of the day
For time-
50 Wall balls
50 Cal Row/40 Cal Bike
50 Wall balls
Olympic
EMOM 12 minutes(building if possible)
3 power cleans
Workout of the day
10 min amrap-
30 Du
20 Push ups
10 Deadlifts
Rx 185/125#
Rx+ 225/155#
Workout of the day
“Chipper”
For time
(22 min time cap)
Run 800m
40 KBS
25 Box jumps
10 Devils press
25 Box jumps
40 KBS Rx53/35 Rx+70/53
Run 400m
Accessory
Core work
3 Rounds-
:30 left plank
:30 right plank
:30 plank
:30 rest
Strength
Bench press
3×5
85%-90% of 1RM
Workout of the day
Partner
10 rounds total-
Row 16/12 cals
12 Sandbag Lunges(6 steps out, 6 steps back)
Farmer carry
