CONDITIONING
FOR TIME
1000/900M ROW
150 DOUBLE UNDERS (150 SU)
1 MILE RUN/4K BIKE
150 DOUBLE UNDERS (150 SU)
1000/900M ROW
30M CAP
SKILL
HANDSTAND HOLD/PRACTICE
10M TO PRACTICE
CONDITIONING WITH PARTNER
10 RFT
12 DB SNATCH #50/35
9 CALORIE ROW
3 WALL WALKS
*YOU GO, I GO
*COMPLETE 10 ROUNDS EACH
STRENGTH/CONDITIONING
AMRAP 15
5 POWER CLEANS
10 BURPEES
15 WALLBALLS
#115/75
AT 16:00
5 MINUTES TO ESTABLISH MAX CLEAN
2 SCORES; ROUNDS REPS + LOAD
CONDITIONING
5 ROUNDS FOR TIME
1000M BIKE (500M SKI OR ROW)
40 WALKING LUNGES
THEN
STRENGTH CASH OUT
4 SETS OF
:45 WALL SIT
15 MB LEG EXTENSIONS
STRENGTH
10M TO BUIILD TO HEAVY SINGLE PUSH JERK
THEN COMPLETE DROP SETS OF
3X3 @ 80% MAX OF DAY
WORKOUT
EVERY 5:00 X 3 ROUNDS
200M RUN
30 RUSSIAN KETTLEBELL SWINGS #70/53
20 TOES TO BAR
SKILL
STRONGMAN
EMOM 15
1- 100' FARMERS CARRY
2- 50' SANDBAG CARRY (OR DBALL)
3- 50M SLED PUSH, HEAVY
WORKOUT
"CHRISTINE"
3 ROUNDS FOR TIME
500M ROW
STRENGTH
5 SETS OF 3 ZOTTS PRESS
5 SINGLE LEG BOX STEP UP, EACH LEG
*BUILD IN WEIGHT IN ZOTTS
**HOLD KB OR DB IN GOBLET IN STEP UP
WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
STRENGTH CONDITIONING
EMOM 20
1- 15 DB THRUSTERS
2- 10 CAL BIKE ERG/SKI
3- 10 DB BOX STEP OVERS
4- REST
AMRAP 16
200M RUN
8 BURPEE BOX JUMP
SKILL
REVIEW
SANDBAG/DBALL TO SHOULDER
CONDITIONING
FOR TIME
800M MEDBALL PARTNER RUN #20/14
75 WALLBALLS
100 BURPEES
75 WALLBALLS
800M MEDBALL PARTNER RUN #20/14