Coaches warm up Then… 15:00 EMOM Min 1:Calorie Bike Min 2: 4 Squat Cleans Min 3:Box Jump Over, Step Down Immediately into: Every 2:30 for 15:00 Front Squat/ Back Squat Every 2:30 Min x 4 Sets: 3 Front Squats immediately into 6 Back Squats *aim for 5-10lbs heavier than last week for all 4 sets…
4 Rounds For Time: 30/21 Calorie Row 6 Shuttle Runs 30 Ab Mat Sit-Ups 6 Shuttle Runs 30 KBS 6 Shuttle Runs Then..
Warmup 3 Rounds 5 Cal Ski 10 knees to chest 10 barbell deadlifts, add weight each round Then.. 15:00 Alt EMOM Min 1: Cals Min 2: Toes To Bar Min 3: 10 Deadlifts + burpees Immediately Into Every 3:00 x 15:00 3 Deadlifts, Build Across Sets
Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches…
3Rounds 10/8 Cal Bike Sprint 10 Wall Ball Shots Then.. Push Press + Push Jerk Every 2:00 for 12:00 1 Push Press + 1 Push Jerk Then… Every 2:00 for 14:00 5 TNG Power Clean + 5 Hang Squat Cleans + 5 Shoulder to Overhead Then..
Coaches warm up Then…. For Time: 50/45 Cal row 30 Hand Release Push Ups 40/35 Cal row 30 Air Squats 30/25 Cal row 30 Sit Ups 20/15 cal row 3 Wall Walks immediately into… 20/15 Cal Bike 3 Wall Walks 30/25 Cal Bike 30 Sit Ups 40/35 Cal Bike 30 Air Squats 50/45 Cal Bike…
Warmup 3 Rounds 5-10 calorie ski 5 kip swings 3 strict pullups 10 empty bar muscle snatches Then.. Every 3:00 × 30:00 15/12 Calorie Ski 8-12 Pull ups/ C2B 10 Power Snatch 95/65. Scale lighter weight Then.. Every 2:00 x 12:00 6 Bench Press, ascending load across
Warmup 3 Rounds 5 Wallball 5 Light Power Cleans 5 Box Jumps Then… 15:00 EMOM Min 1: 12-15 WallBall Shots Min 2: 6 Power Cleans 135/95+ Min 3: 6-8 Box Jump Overs Immediately into: Every 3:00 for 15:00 Front Squat/ Back Squat 3 Front Squats immediately into 6 Back Squats all sets at 65-70% of…
Recovery EMOM 15:00 Alt EMOM Min 1: 10 Forward Stepping Lunges Min 2: 10 Air Squats Min 3: 10 V- Ups Min 4: 50 Second Standing Straddle Min 5: 10 Cat Cow Then.. Every 6:00 for 30:00 Wall Walks Dumbbell Snatches Double Unders **Max Calorie in Remaining Time
25 Min AMRAP 25/18 Calorie Row 20 Ab Mat Sit-ups 15 Push-ups 100’ Farmers Carry (2x 50’ down and back shuttles) 53/35 Then…
