Workout
20:00 AMRAP
5 squat cleans 135/95
30/20 cal bike
rx+ 185/125
Workout
20:00 AMRAP
5 squat cleans 135/95
30/20 cal bike
rx+ 185/125
Workout
10-1
Pushups
Toes to bar
Box jump overs 24/20
after each round, including the end, 50m sled pull (reverse) 2×45/25
rx+ 30/24
Lift 3×15 romanian deadlift superset with 3×10 dumbbell front rack lunges/side try and use the same load since volume is up. |
Workout 3 rounds for time 550/500m row 30 wallballs |
Lift
7×2 squat clean–start light, and build heavy by the 4th set
superset with
:25-:30 ring support
if :30 unbroken is easy, add load
Workout
24:00 EMOM
Min 1: 16 total box stepups, 20 inches for everyone, 20-40 total lbs added however you want
Min 2: 12 box situps/ghds
Min 3: :20 side plank./side
Lift 8×1 push jerk no pause this week, just build to a heavysuperset first 3 sets with :30 AMRAP legless rope climb |
Workout 4:00 AMRAP 2 clean and jerks 155/105 3 ring dips 40 du rx+ RMU |
Workout
5 rounds for time
8 overhead squats 95/65
150 run
8 hspu
rx+ first 2 rounds strict
Lift 3 sets 8 One and a Quarter Back squats–tempo the double bounce superset with 3×12 single leg RDLs/side with a hand support same load as last time since volume is up |
Workout 14:00 AMRAP 20/14 cal echo bike 14 front squats 95/65 14 v-ups rx+ ghds and/or 115/75 |
Lift 7×2 squat snatch start lighter and then build to a hard set by the 4th round, and stay there |
Extra 4 sets Level 1: toe spotted box dips Level 2: hard sustainable set of box dips (unspotted) Level 3: box traverse, pirouettte, hard sustainable set of box dips |
Workout
For time with a partner–split cleans, wall walks, and burpees as desired
10 squat cleans 155/105
20 strict press at 70% of your max strict press-must split 10/10
19 wall walks
92 bar facing burpees
550 run buyout together
2 scores: workout time and run time “
Happy birthday Monica!