Your workout of the day!
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
Clean & Jerk singles up to your Opening weight – 80%-85%
%: 55-65-70-75 / 80-80-80
Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically better—that work is already done. The idea is to be able to access all of that existing ability for the meet.
Deload but stay primed.
Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.
Sign-up if you have not.
90 DU
30 KBS – Russian
30 KB Push Press (53/35#)
20 TTB
30 KB Push Press (53/35#)
30 KBS – Russian
90 DU
Split up the KB Push Press evenly into 15 Right / 15 Left
Scale Single Unders to 120
Snatch singles up to your Opening weight – 80%-85%
%: 55-65-70-75 / 80-80-80
Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically better—that work is already done. The idea is to be able to access all of that existing ability for the meet.
Deload but stay primed.
Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.
Sign-up if you have not.
Alternating EMOM x 16min
m1: 15/12c Row
m2: 15 Burpees
16 Rounds total = 16 points
1 point for every full round completed within 1min
