Your workout of the day!
SAVED BY THE BARBELL
3 ROUNDS FOR MAX REPS
1:00 Burpees
1:00 Wall Ball (20/14)
1:00 Deadlift (115/75)
1:00 Med Ball Sit-ups (20/14)
1:00 Hang Power Cleans (115/75)
-Rest 1:00-
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
7 SETS
1:00 Calorie Row
-Rest :30-
1:00 Burpees
-Rest :30-
*Goal is same reps for each set.
ACCESSORY STRENGTH
3 x 10 DBL DB Bent Over Row
3 x Max Set Push-ups
3 x 1:00 Weighted Hollow Hold
EXTENDED WARM-UP
8:00 to Build to a Moderate-Heavy Hang Squat Clean
WORKOUT
AGAINST A 16:00 CLOCK
For Time
100 Double Unders
75 Wall Ball (20/14)
50 Pull-ups
100 Double Unders
*With the remainder of 16:00, Build to a 1RM Hang Squat Clean. Bars start empty.
2 rounds for time:
1,000m row
30 T2B
30 box-jump-overs (24/20)
400m run
25:00 hard cap
AMRAP X 30 MINUTES
Run 200m
3 Bear Complex (135/95)
*Partner 1 completes a full round while Partner 2 rests.
1 Bear Complex…
1 Squat Clean
1 Overhead
1 Back Squat
1 Overhead (from back rack)
Max Effort 1000m Row
5 SETS
5 Strict Toes 2 Bar
10 V-ups
15 Russian Twists
20 Weighted Flutter Kicks
-Rest 1:00 between sets-
*Russian Twist & Flutter Use Plate or DB
Single Arm Bent Over Row
4 x 8 each arm (21X2)
*After each set perform 3 perfect Wall Walks
AMRAP x 15 MINUTES
10/10 Hang Non-Alt. Snatch (50/35)
15 C2B Pull-ups
20 H.R. Push-ups
FOR TIME
3 Rounds
21 Deadlifts (245/165)
800m Run
NOT FOR TIME
3 Rounds for Quality
5 Partner Glute Ham Raises (or tempo Good Morning)
10 Partner Leg Throws
20 Synchro Plate Jumps
AGAINST 7:00 CLOCK
Build to a Heavy 5 Rep Strict Press
-Rest as Needed-
EMOM x 10 MINUTES
3 Strict Press
*Use same load from heavy 5 Rep
AMRAP x 7 MINUTES
7 Hang Power Cleans (95/65)
7 Lateral Burpees over Bar
