Your workout of the day!
Makeup a benchmark you missed earlier in the week.
-“Amanda”
-Clean 1RM
-5K Row
-5RM C2B Pull-ups
Death by Back Squats @ 1.5 body weight.
8m AMRAP
20 Medicine Ball Cleans 20/14
20 Ab Mat Situps
5+ Rounds is elite.
-) Chest to bar only
-) Make multiple attempts at a 5 rep weighted chest to bar pull up
-) Complete at least 5 work sets
-) Range of motion is paramount. Even if you are using a band.
-) Take careful notes if you are using a band to perform full reps. The goal for you is then to move to less/thinner bands.
1 minute max calories on bike 🙂
Multiple attempts allowed after all athletes have gone once.
Max Effort 5k Row
Use a moderate to heavy weight across all three sets.
3 Rounds for time:
15 Thrusters 95/65
12 Burpees
9-7-5
Muscle-ups
Snatch, 135#/95#
12m EMOM for total reps
1) Front Squats 135/95
2) Row for Calories
3) Rest
21-15-9
Thrusters, 95# / 65#
Pull-ups
50 Double-Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub: Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees to Elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)
6 Rounds:
2 minutes on / 2 minutes off:
4 Deadlifts 175 w / 265 m
8 DB Push Presses 35 w/ 50 m
-NO MIXED GRIP
-Weights based off a women’s bar w/ 45s and 25s. Why not?
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Time cap 40 min. Scale accordingly.
