STRENGTH
10 MIN TO BUILD TO 1 REP SQUAT CLEAN
WORKOUT
AMRAP 20
5 HANG SQUAT CLEANS #135/95*
10 BURPEES OVER BAR
15 WALLBALLS
STRENGTH
5 ROUNDS FOR QUALITY
5 STRICT PULL UPS
10 BANDED TRICEP EXTENSIONS
EVERY 3:00X5 ROUNDS
7 DB DEADLIFT
7 DB HANG POWER CLEANS
7 DB SQUAT
70 DOUBLE UNDERS
SKILL
HANDSTAND PUSH UP REVIEW
EMOM 6 -
5-10 HSPU
STRENGTH CONDITIONING
EMOM 15
1- 6 PUSH PRESS* (OFF RACK-BUILDING IN WEIGHT )
2- 12/10 CAL ROW
3- 3-5 WALL WALKS
STRENGTH
BACK SQUAT 5X5 AT 85%+ BUILD IF POSSIBLE
REST 3 MINUTES BETWEEN SETS
WORKOUT
50 CAL ROW FOR TIME
STRENGTH
BACK SQUAT 5X5 AT 80%
REST 3 MINUTES BETWEEN SETS
WORKOUT-10 MIN CAP
2 ROUNDS FOR TIME
400M RUN
40 AMERICAN KBS
#53/35
CONDITIONING WITH PARTNER
3000M BIKE
300 BOX SET UPS 24/20"
*SPLIT WORK HOWEVER YOU LIKE
WORKOUT
AMRAP 5
20 DOUBLE UNDERS
10 KBS
5 BURPEES
CONDITIONING WITH A PARTNER
5000M ROW
FOR TIME
5 ROUNDS FOR QUALITY
100FT SLED PUSH
10/10 TRIPOD ROWS, EACH ARM
10/10 DB BULGARIAN SPLIT SQUAT, EACH LEG
STRENGTH
BENCH PRESS
5X3
SS WITH 5 BOX JUMPS
WOD
FOR TIME-18M CAP
50 BURPEE BUY IN
5 ROUNDS OF;
10 DUAL DB DEADLIFTS
10 DUAL DB HANG CLEANS …
STRENGTH
EMOM 10
2 SPLIT JERKS + 1 OHS
WORKOUT EVERY 3:00 X 5 ROUNDS 1
5/12 CAL BIKE (OR SKI)
12 SHOULDER TO OH
9 TOES TO BAR #115/75