CONDITIONING
EMOM 30
1- 12 DUAL DB WALKING LUNGE
2- 12 PUSH UPS
3- 12 DUAL DB BENT OVER ROW
4- MAX CALORIE MACHINE
5- REST
SCORE IS TOTAL CALORIES
STRENGTH
POWER CLEAN COMPLEX
5 SETS BUILDING IN WEIGHT
CLEAN PULL + POWER CLEAN + HANG POWER CLEAN
WORKOUT
AMRAP 10
9 DEADLIFTS #225/155
15 BOX JUMPS 24/20"
21 SIT UPS
STRENGTH
12M TO BUILD TO 2 REP PUSH JERK
RPE 7/8
WORKOUT
FOR TIME
150-100-50 DOUBLE UNDERS
15-10-5 WALL WALKS
SCALE> 150-100-50 SINGLE UNDERS + SCALE WALL WALK REPS OR ADJUST HEIGHT
STRENGTH
EMOM 10
O- 5 FRONT SQUATS FROM FLOOR*
E- 14/12 CAL BIKE
*BUILDING IN WEIGHT, SHOULD REMAIN UB
WORKOUT
3 RFT
15 CHEST TO BAR PULL UPS
30 CAL ROW
45 AIR SQUATS
STRENGTH
4 FOR QUALITY
50' HEAVY SLED PUSH
6 DUAL DB/KB FRONT RACK STEP UP, EACH LEG
WORKOUT
EMOM 24
1- 12 DUAL DB SNATCHES #40/20
2- 12 BOX JUMP OVERS
3- MAX CAL ON BIKE
4- REST
STRENGTH
12 MINUTES TO WORK
5 SETS OF 2 SPLIT JERKS FROM FLOOR
CONDITIONING
10RFT
9 THRUSTERS #95/65
35 DOUBLE UNDERS
SCALE: #65/45 AND 35 SINGLE UNDERS
LOWER PULL/CORE
EMOM 12
1- 10 KB DEADLIFTS + 50' FARMERS WALK
2- :40 CHINESE PLANK
CONDITIONING
AMRAP 18
300M ROW
30 SIT UPS
20 KETTLEBELL SWINGS #53/35
10 BOX JUMPS
STARTER
AMRAP 7
MAX BURPEES TO 6"
STRENGTH
4 SETS FOR QUALITY
25' SEATED SLED PULL (HEAVY)
10 SEATED SINGLE ARM DB STICT PRESS, EACH SIDE