Category: Uncategorized

Lift 8 sets on the 2:30 start of 3 front squats–straight sets, all at an 9/10 difficulty level OR 5-10 lbs heavier than last week 1 heavy strict chest to ring –get heavier than last week Take the squats from the rack

Workout 12 rounds for time of 4 burpee box jump overs 24/20 4 chest to bar rx+ 2 bar muscle ups

Lift Every :90 for 5 rounds/side 3 Power snatches 8 single arm half kneeling strict press/side @ 3012

Workout 15:00 AMRAP 2.4.6 etc alternating dumbbell snatches 50/35 150 run after every round so 2+150, 4+150 etc rx+ 70/50

Base Day 5 rounds of 1000m row 1:00 of hs work 1:00 rest Level 1: wall facing shoulder taps–can do on a box as well Level 2: around the worlds (1 each direction) Level 3: max hs walking OR obstacle/change of direction work Score is slowest row

Lift 3 sets of 6 heavy sumo deadlifts–all at heaviest weight from last week 12 supinated ring rows–3 sec hold at top

Workout 5 rounds for time 5 deadlifts 225/155 10 T2B 50 double unders Rx+ 60% of max DL, cap 315/225

Lift 16:00 to get 4 rounds of 3 Push press+ :20 overhead hold on last rep + 8 Ring dips @ 3 sec tempo down + 8 bearhug stepups/side Take the push press from the ground

Workout 12:00 EMOM Min 1: max bar over burpees min 2: max barbell front rack lunges 95/65, alternating, forward score is total reps

8:00 of
25m double kb front rack carry
1 rope climb

rest 2:00

8:00 of
25m double kb front rack carry
10 v ups or ghds

rest 2:00

8:00 of
25m double kb front rack carry
150m run

score is average weight on the front rack carry

Lift 8 sets on the 2:30 start of 3 front squats–straight sets, all at an 8/10 difficulty level 1 heavy strict chest to ring Take the squats from the rack

Workout 5 Rounds for time of 9 thrusters 95/65 9 toes to bar 9 bar facing burpees No rx+, just go faster

Lift Every :90 for 5 rounds/movement (so 15 minutes total) 3 Power snatches 8 single arm standing strict press/side @ 3012

Workout 5 rounds with a 15:00 cap 400m run 1 max set of unbroken pushups score is total pushups Rx+ hspu

Fatigue skill work 20:00 EMOM Min 1: 10 hard row strokes Min 2: HS walk skill work Level 1: 20 wall facing shoulder taps–can do on a box as well Level 2: 2 around the worlds (1 each direction) Level 3: :30 of max hs walking score is total cardio output in meters (rollover is fine)

Finisher 10 min 3 broad jumps–rebounded if you can :15 L sit–on ghds, boxes, paralletes, etc

Lift 3 sets of 6 heavy sumo deadlifts 12 bicep curls–6/6, other arm holds the top while first arm goes

Workout Happy belated birthday Jeff! 60 pullups 60 situps 60 American Kb swings green/yellow On the 2:00, including the beginning, 150 run