WORKOUT
CHIPPER FOR TIME
400M RUN
30 OVERHEAD SQUATS
25 BURPEES OVER BAR
20 HANG SNATCHES
15 WALL WALKS
20 HANG SNATCHES
25 BURPEES OVER BAR
30 OVERHEAD SQUATS
400M RUN #95/65
STRENGTH
5 SETS OF
10 WEIGHTED HIP THRUSTS
10 KNEELING LANDMIND PRESS, EACH LEG WORKOUT
AMRAP 10
5 DEVILS PRESS
10 DUAL DB BOX STEP OVERS
15 BOX JUMPS
STRENGTH
BENCH PRESS
15M TO BUILD TO HEAVY 1 REP
WORKOUT FOR TIME
21-15-9 PULL UPS
DUMBBELL PUSH PRESS
SKILL
AGILITY LADDER DRILLS
THEN... DOUBLE UNDER REVIEW
WORKOUT FOR TIME
150 DOUBLE UNDERS
1500M ROW
1 MILE RUN
STRENGTH
E2MOM X 6
CLEAN PULL + HANG SQUAT CLEAN + SQUAT CLEAN *BUILDING IN WEIGHT WORKOUT
EMOM 16
1- 12/10 BIKE ERG
2- 6 FRONT SQUATS FROM THE FLOOR #135/95
3- MAX JUMPING SQUATS 4- REST
STRENGTH
EMOM 10:
ODD: :30 FARMERS HOLD
EVEN: :15 HS HOLD/PLANK
CONDITIONING:
4RFT:
200M RUN
30 SIT UPS
20 KBS @ 53/35
Rest exactly 1:00 between rounds
FOR TIME
WITH PARTNER
30 SYNCHRO BURPEES
60 FRONT SQUATS
30 SYNCHRO BURPEES
60 SHOULDER TO OVERHEAD
30 SYNCHRO BURPEES
60 THRUSTERS
BARBELL WEIGHT #95/65
STRENGTH
5X5
TEMPO DEADLIFTS
TEMPO 31X1
WORKOUT
COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 5 MIN. OF;
5 DEADLIFTS
10 CHEST TO BAR PULL-UPS
15 PUSH UPS #155/105
SKILL
EMOM 10
O- 5 FRONT SQUATS
E- 5 BOX JUMPS
BUILD IN HEIGHT AND WEIGHT
WORKOUT
FOR TIME
50-40-30-20-10
WALL BALLS #20/14
DOUBLE UNDERS