Your workout of the day!
Push-Press 6*6*4*4*2*2*2
10 Ring Rows
15 V-up
30 DU / 6- SU
Build to a Heavy 2
– Take your time on the Push Press to get tight (this part is not for time)
– Can partner with someone using similar weight.
Heavy Double in 12 min
– This won’t be an all time max.
– Something heavy that looks good and moves smooth.
E3MOM x 5 RNDs
10 Deadlifts
10 Burpees over Bar
Weight should be around 50-60% of 2 RM
Pick a weight to go unbroken
– Rest in remaining time.
400m Run (together)
300 Air Squats
250 Sit-ups
200 Push-ups
100 Pull-ups
400m Run (together)
RX+: Weighted 20/15 vest
– Runs are together at beginning and at the end.
– Break up other BW movements as determined by partners in ANY order.
– 1 partner works at a time on BW movements.
For time:
75 Cleans (115/85, 75/55)
300 DU / 400 Singles
Break up however
115/85, 75/55
1 Mile Run
3 RNDs
40 KBS
30 Sit-ups
15 HSPU / Seated DB Press
*Can do weighted run
AMRAP 7
3 Squat Snatches (115/85, 75/55)
6 HR Push-ups
Rest 3min
Rx+: 135/95
AMRAP 7
3 C2B Pull-ups / Jumping C2B Pull-ups
6 Overhead Squats (115/85, 75/55)
rest 3min
Rx+: 135/95 & BMU
AMRAP 7
3 Power Snatches (115/85, 75/55)
6 Burpees Over Bar
Rx+: 135/95
3 RNDS
500m Row
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
20 Single DB OH Lunges (each arm)
*Hang Dumbbell Snatches: Switch hands every 5 reps
* OH Lunges: Switch arms every 10 steps
*Score = Time it takes to complete the
workout
cap: 30m
“Squeeze lemons, make lemon juice!”
MOVIN
10 RNDs alternating with a Partner
10 Bench Press
10 Box Jumps
200m Run
– One partner works at a time.
-Pick a weight can do 10 unbroken when fresh.
– One partner will spot the other.
– Other partner can do plank or sit-ups while other works.
E2MOM X 4 Rounds
1: 400m Run
2: 5 Pull-ups + 10 Push-ups + 15 Air Squats
3: 250/200m Row + 15 Sit-ups OR GHD sit-ups
4: 10/8 Bike + 10 Ring Rows
Get 2 sets 5 Jumping Back Squats
10-8-6: BB-30%-40% – regular back squat
3 Jumping Back squat
5-5: 50%-50% Jumping
50% of Front Squat
Aim for speed out of the bottom and maximal force production. (height)
AMRAP 10min
5 Box Jumps
10 Push-ups
15 Sit-ups
