Category: Uncategorized

Workout 15:00 AMRAP 10 bar facing burpees 20/15 cal bike 20 dumbbell snatches 50/35

staging: bar facing burpees near the red wall bike in the middle db snatch behind the bikes

Workout

with a partner
you go I go by round with a 35:00 cap

10 rounds each
12/10 cal row
10 wallballs 20/14 to 10/9
8 knees to elbows

staging: rowers in 2 lines in the middle, facing each other
wallballs on the walls and poles

Workout 32:00 EMOM Min 1: 10/7 cal bike Min 2: 4 deadlifts 225/155 Min 3: 10/7 cal bike Min 4: 12 abmat situps rx+ 275/185

staging: bikes spread throughout, deadlifts and situps beside

Workout

Sprint intervals
every 9:00 for 3 rounds

15 db lateral burpees
20 dumbbell bench 2×50/35
500/450m row

score is total working time

Lift Squat snatch 7×1 working up to a heavy go every :90

Workout 3 round 10 ohs at 60% of what you hit max set of chest to bar for quality, not time start a new set every 3-4 minutes

Workout

14:00 AMRAP
10 v-ups/ghds
8 strict hspu
60 crossover singles

no rx+ just get more rounds

Workout

Happy Birthday Kumi!

Partner Bear Complex Pyramid

1 up to 10 back down to 1 (135lb/95lb)

One partner does odd rounds one does even rounds

If you break your set you must do 3 bmu or 5 burpee pullups before continuing

Break = bar stops on the ground (resting in rack, oh, or at hips is fine)

40:00 cap

Bear complex = 1 clean + 1 front squat + 1should to over head + 1 back squat + 1 back rack shoulder to overhead

Any style of lifts allowed — so cluster + back rack thruster is fine

Workout 3 rounds for time 15 deadlifts 185/125 100 double unders 500/450m row

staging: rowers near the red wall, deadlifts and DU behind. Stagger start in small groups and go to the first open rower if there’s a space issue

Lift From the rack 5×3 bench press up to a heavy for the day then 2×15 unbroken at 40-50% of what you hit

Supplemental 4 rounds 3 strict ring pullups–false grip if you can 10 landmine situps/arm 10 arnold presses