STRENGTH
5X5
TEMPO DEADLIFTS
TEMPO 31X1
WORKOUT
COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 5 MIN. OF;
5 DEADLIFTS
10 CHEST TO BAR PULL-UPS
15 PUSH UPS #155/105
SKILL
EMOM 10
O- 5 FRONT SQUATS
E- 5 BOX JUMPS
BUILD IN HEIGHT AND WEIGHT
WORKOUT
FOR TIME
50-40-30-20-10
WALL BALLS #20/14
DOUBLE UNDERS
STRENGTH
STRICT PRESS
5X5
BUILDING IN WEIGHT
WORKOUT
AMRAP 15
250/200M ROW
10 SHOULDER TO OVERHEAD
10 LATERAL BURPEES OVER BAR #135/95
SKILL
HANDSTAND PUSH UP REVIEW
EMOM 12
1- 200M RUN
2- MAX HANDSTAND PUSH UPS
3- REST
REST 3:00
EMOM 12
1- MAX CALS ON MACHINE
2- 5 WALL WALKS
STRENGTH
PAUSE OHS
5 SETS OF 3 WITH FULL PAUSE IN BOTTOM
WORKOUT
5RFT
10 T2B
10 SQUAT SNATCHES
20 CAL MACHINE #135/95
CAP 22M
STRENGTH
EVERY 3:00 X 5 ROUNDS
10-8-6-4-2 DEADLIFTS*
1:00 PLANK HOLD
*BUILD IN WEIGHT ON DL
CONDITIONING
EVERY 5:00 X 4 ROUNDS
50 DOUBLE UNDERS (100 SU)
50/40 CAL MACHINE
WORKOUT WITH PARTNER IN 20 MINUTES
ACCUMULATE
MAX DISTANCE ROW
MAX BURPEE BOX JUMP OVERS
*EACH PARTNER STARTS ON DIFFERENT MOVEMENT **
SWITCH EVERY 2 MINUTES
REST 5:00
SKILL
EMOM 10
O- 10 TOES TO BAR
E- 10 ALT HANG DB SNATCH
WORKOUT
"RANDY"
75 POWER SNATCHES FOR TIME #75/55
12M CAP
5 RFT
20 KETTLEBELL SWINGS
20 BURPEES #53/35
15M CAP
AMRAP 15
200M RUN
20 ALT LUNGES + PLATE OVERHEAD
10 WEIGHTED SIT UPS + PLATE OVER HEAD
STRENGTH
EMOM 10
2 FROM FLOOR PUSH JERK WITH :03 PAUSE IN CATCH
WORKOUT
3 RFT 500M ROW
25 DUAL DB PUSH PRESS
25 PUSH UPS