2 ROUNDS FOR TIME
2k Row
100 Wall Balls (20/14)
100 Burpees
*Partners alternate 500m at a time on row. Reps of Wall Ball and Burpees can be split in any manner, one works while one rests.
4 SETS
10 DB Bench Press
8 Ring Rows (Feet Elevated)
1:00 Side Plank each side
-Rest 1:00-
5 ROUNDS FOR TIME
10 Right Arm Hang DB Snatch (50/35)|(35/20)
30 Double Unders
10 Left Arm Hang DB Snatch
30 Double Unders
Build up to a heavy 5
EMOM x 14 MINUTES
7 Empty Bar Front Squats – Rx+ OHS 75/55
7 Pullups – Rx+ C2B Pull-ups
Perfect score is 14 if all minutes completed in full.
4 SETS
AMRAP x 4 MINUTES
3 Power Clean Rx (135/95) – Rx+ (205/145)
6 T2B
9 Push-ups
-Rest 1:00 between sets-
COOL DOWN
5:00 of Flow Stretching
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
OPTIONAL FINISHER
10 Rounds (with a partner)
:30on/:30off
Any Machine for Max Cals
While 1 partner works, the other rests.
6 SETS
2:00 On / 2:00 Off
6 Power Snatch Rx (115/75) – Rx+ (165/105)
Max Calorie Row in remainder of 2:00
10 ROUNDS FOR TIME
14 Russian KB Swings Rx (53/35) – Rx+ (70/53)
8 Burpee Box Jump Overs (24″/20″)
2 Rope Climbs
FINISHER
EMOM x 10 MINUTES
Odd – 15 V-ups or Tuck-ups
Even – :45 Plank on Elbows
EXTENDED WARM-UP
5-5-5-5-5
Deadlifts
Build 30-50lbs past your workout weight
WORKOUT
FOR TIME
30-20-10
Deadlifts Rx (185/125) – Rx+(225/155)
60-40-20
Sit-ups
COOLDOWN
:30 Each Leg
Hip Flexor Lunge Stretch
Hip Flexor Lunge + Quad Stretch
Kneeling Hamstring + Calf Stretch
EMOM x 10 MINUTES
10/8 Calorie Row/Bike*
-Rest 2:00-
EMOM x 10 MINUTES
3 Hang Power Clean + 3 Hang Squat Cleans Rx (95/65)…. Rx+(135/95)
*At 60rpm, 10 cals will be complete in :50 every round
Only mark Rx/Rx+ if you completed all 20 rounds unbroken.
AMRAP x 12 MINUTES
50 Double Unders
12 Burpees
