STRENGTH
BARBELL FRONT RACK STEP UP
4 SETS OF 6 ON EACH LEG
SKILL
DIP REVIEW
WORKOUT
"NICOLE"
21-15-9
SQUAT CLEANS
DIPS
CONDITIONING
FOR TOTAL TIME
1600M RUN
REST 3:00
800M RUN
REST 2:00
400M RUN
REST 1:00
200M RUN
STRENGTH
PUSH JERK
5X5, BUILD TO 8-9 RPE, HEAVIER THAN LAST WEEK
WORKOUT
AMRAP 20
18.1
8 TOES TO BAR
10 DUMBBELL CLEAN AND JERKS*
14 CAL ROW
#50/35
STRENGTH
OVERHEAD SQUATS
5X2
EVERY 3:00 X 4 SETS
12/10 CAL BIKE
3 WALL WALKS
3 SNATCHES*
*BUILD IN WEIGHT
SKILL
ROPE CLIMBS
EMOM X 16
1- 13 BURPEES
2- :30 HANG FROM PULL UP BAR
3- 2 ROPE CLIMBS
4- REST
WORKOUT
90 DOUBLE UNDERS
30 BURPEE BOX JUMPS
90 DOUBLE UNDERS
CONDITIONING
EMOM 10
O- 12/10 CAL ROW
E- 10 V-UP
REST 2:00
EMOM 10
5 KBS + 5 SIT UPS
REST 2:00
EMOM 10
O- 12/10 CAL BIKE ERG
E- 10 BARBELL ROLL OUTS
PARTNER WORKOUT
FOR TIME
400M RUN
50 POWER SNATCHES
50 TOES TO BAR
400M RUN
40 POWER SNATCHES
40 TOES TO BAR
400M RUN
30 POWER SNATCHES
30 TOES TO BAR
#95/65
STRENGTH
HANG SQUAT CLEANS
5X3, BUILDING IN WEIGHT
AMRAP 12
50 DOUBLE UNDERS
20 WALL BALLS
CONDITIONING
EMOM 20 FOR MAX REPS
1- MAX DUAL DB STEP UP
2- MAX CAL ROW
3- MAX DUAL DB FARMERS CARRY (25' INCREMENT= 1 REP)
4- REST
RX- #50X2/#35X2
STRENGTH
5 SETS OF
10 CHEST SUPPORTED BARBELL ROW W/ :02 PAUSE AT TOP
10 DB BICEP CURLS WITH A :02 TEMPO DOWN
CONDITIONING
EMOM 12
O- KIPPING PULL UPS*
E- 12 BURPEES TO PLATE