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
SKILL
STRICT PULL UP REVIEW
WORKOUT
AMRAP 20
5 STRICT PULL UPS
10 DB BENCH PRESS #35X2/20X2 200M RUN *USE 2 DB'S
ACCESSORY WORK
3 ROUNDS OF 10 REVERSE FLYS
STREGNTH
CLEAN/SQUAT
WARM UP THEN... EVERY :90 X 10
1 SQUAT CLEAN + 1 FRONT SQUAT + 1 HANG SQUAT
WORKOUT
EVERY 3:00 X 4
12/10 CAL ECHO BIKE
15 GOBLET SQUATS #53/35
STRENGTH
3 SETS OF
15 WEIGHTED HIP THRUSTS
100' SLED PUSH
CONDITIONING
EVERY 2:00 X 10 ROUNDS
O- 10 DEADLIFTS* + 200M RUN
E- 5 WALL WALKS + 10 CAL SKI/BIKE
STRENGTH
FRONT SQUAT
EVERY 2:00 X 5
3 FRONT SQUATS W/ :03 PAUSE AT BOTTOM
PARTNER WORKOUT
3 ROUNDS FOR TIME
50 DUMBBELL BOX STEP UPS*
40 BOX JUMPS
30 DUMBBELL THRUSTERS*
SKILL
ROWING CLINIC
WORKOUT
EVERY 8:00 X 3 ROUNDS
15 POWER CLEANS
30 PUSH UPS
60/45 CAL ROW #115/85
STRENGTH
4 SETS OF;
MAX EFFORT STRICT PULL UPS
IMMEDIATELY INTO MAX EFFORT
KETTLEBELL SWINGS
REST 2:00 #53/35
CONDITIONING FOR TIME
1-2-3-4-5-6-7-8-9-10
DUMBBELL SQUATS
STRENGTH/SKILL
CONDITIONING
EMOM 30
1- 10 PUSH PRESS*
2- 200M RUN
3- 2 ROPE CLIMBS (3 GET UPS)
4- 15 BOX JUMPS
5- REST
* BUILDING IN WEIGHT