STRENGTH
5 SETS OF 3 ZOTTS PRESS
5 SINGLE LEG BOX STEP UP, EACH LEG
*BUILD IN WEIGHT IN ZOTTS
**HOLD KB OR DB IN GOBLET IN STEP UP
WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
STRENGTH CONDITIONING
EMOM 20
1- 15 DB THRUSTERS
2- 10 CAL BIKE ERG/SKI
3- 10 DB BOX STEP OVERS
4- REST
AMRAP 16
200M RUN
8 BURPEE BOX JUMP
SKILL
REVIEW
SANDBAG/DBALL TO SHOULDER
CONDITIONING
FOR TIME
800M MEDBALL PARTNER RUN #20/14
75 WALLBALLS
100 BURPEES
75 WALLBALLS
800M MEDBALL PARTNER RUN #20/14
STRENGTH
EMOM 10
ODD- 14/12 CAL ROW
EVEN- 10-8-6-4-2 DB PUSH PRESS* *BUILD IN WEIGHT
CONDITIONING
"DIANE"
21-15-9
DEADLIFTS #225/155
HANDSTAND PUSH UPS
CONDITIONING
"BARBARA"
5 ROUNDS OF
20 PULL UPS
30 PUSH UPS
40 AIR SQUATS
50 SIT UPS
3 MINUTES REST
45M CAP
STRENGTH
PUSH JERK
EVERY :90X 8
2 PUSH JERKS WITH :02 PAUSE IN CATCH
WORKOUT
AMRAP 10
30 DOUBLE UNDERS
10 HANG POWER CLEAN AND JERKS #95/65
ROPE CLIMB REVIEW
12 MINUTES TO PRACTICE ROPE CLIMBS
INTERVALS EVERY 4:00X 5
12/10 CAL ASSAULT BIKE (NOT ERG)
24 ALT HANG DB SNATCH #50/35
25' SLED PULL MEN SLED 2X45
WOMEN SLED 1X45
STRENGTH
BACK SQUAT
3-3-2-2-1-1
START AROUND 70% AND BUILD THROUGH SETS
WORKOUT FOR TIME
500M ROW
40 FRONT RACK LUNGES #95/65
50 BURPEES
STRENGTH
5 SETS
10 BARBELL FRONT RACK LUNGES, ALT LEGS
10 TEMPO PUSH UPS (:03 NEGATIVE)
REST 1:30
WORKOUT
AMRAP 7
BURPEES TO 6" TARGET
CONDITIONING
EMOM 12
1- 12 PIKE UPS ON ROWER
2- 100' FARMERS CARRY
3- 1:00 PLANK
AMRAP 25
500M ROW
1000M BIKE