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
STRENGTH
SPLIT SQUAT
5X6 ON EACH LEG
WORKOUT
EVERY 3:00 X 5 ROUNDS
15/12 CAL BIKE ERG
10 BACK SQUATS
10 BOX JUMPS
SCORE IS SLOWEST ROUND
CONDITIONING
4 ROUNDS OF
400M MB RUN
30 MB ALT LUNGES
30 MB AIR SQUATS
1000M BIKE
#20/14
HOLD MEDBALL HOWEVER NEEDED TO COMPLETE RUN, LUNGE & SQUAT
WORKOUT
"GRACE"
30 CLEAN AND JERKS FOR TIME
#135/95
ACCESSORY
5 SETS OF
3 CLEAN PULLS, BUILDING TO HEAVY
10 BANDED UPRIGHT ROWS