Your workout of the day!
12:00 RUNNING CLOCK
Build to a Heavy 2 Rep Thruster
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
TEAMS OF 3
Partner Rotation for 6 Rounds each…
15/10 Calorie Bike/Row
5 Power Cleans (185/125)
*Goal is all-out sprint on the bike and quick singles on the Power Clean. Sub 2:00 for every athlete, every round.
OPTIONAL FINISHER
100 Abmat Sit-ups
FOR TIME
100 Double Unders
25 DB Step-Over (35/20, 24″/20″)
50 Wall Balls (20/14)
25 HSPU
100 Double Unders
25 HSPU
50 Wall Balls
25 DB Step-Over
100 Double Unders
Review Muscle-up
*Take time to break down the MU in depth today and practice pre-workout
AMRAP x 20 MINUTES
15/10 Calorie Bike
5 Ring Muscle-up
15 Box Jump Overs (24/20″)
18:00 RUNNING CLOCK
Build to 1RM Squat Clean
EMOM x 12 MINUTES
Odd: 15 Double Unders + 2 Squat Clean (225/155)
Even: :30 Max Push-ups + :30 Plank
15:00 RUNNING CLOCK
Build to a Heavy 3 Rep Push Press
FOR TIME
3 Rounds
400m Run
20 Pull-ups
20 Push Press (115/75)
(15:00 Hard Cap)
FOR TIME
2 Rounds
15 Hang Power Snatch (95/65)
15 Burpees
200m Run
-Rest 2:00-
2 Rounds
12 Hang Power Snatch (135/95)
12 Burpees
200m Run
-Rest 2:00-
2 Rounds
9 Hang Power Snatch (155/135)
9 Burpees
200m Run
*Sets should all be heavy. Each “second” set should be heavier than set prior of same number.
AMRAP x 13 Minutes
13 Wall Balls (20/14)
13 American KB Swings (70/53)
213m Row
AMRAP x 30 MINUTES
400m Run
20 Sit-ups
30 DB Push Press (35/25)
40 Air Squats
50 Double Unders
5 ROUNDS
1 Minute Row
1 Minute Recover
Row @ 500m pace (~80%)
Walking or Biking Recover
FOR TIME
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps Over
10 Plate G2O (45/25)
*10 GTOs after each round, 100 total.
