Thursday
3 Rounds 5 Knees-to-elbows 3 Bar Muscle-ups 200-m Bear Hug Hold MB Carry (20/14 lbs.)
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30 Box Jumps (24/20 inch.) 20 Single Arm DB OH Squat (Right Arm) (45/25 lbs.) 40 Burpees 20 Single Arm DB OH Squat (Left Arm) 30 Box Jumps
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24min AMRAP 2 Squat Clean and Jerk (185/135 lbs.) 100-m Run Add 2 Clean and Jerks each round Add 100-m Run each round
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5 Rounds 4 Deadlift (315/205 lbs.) 12 DB Shoulder to Overhead (50/35 lbs.) 12 DB Front Squat
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2 min. Row (Cals) 2 min. Pull-up Rest 1 min. 2 min. Row (Cals) 2 min. Chest-to-bar Pull-ups Rest 1 min. 2 min. Row (Cals) 2 min. Strict Pull-ups
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9-12-15-18-21 Assault Bike (Cals.) Wall Ball (20/14 lbs.) (high target: 12/10-ft.)
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8 Rounds Partner workout ‘I-go, You-go’: 100-m Bear Crawl 50-m Crab Walk with Mb (20/14 lbs.) 25 Double-unders 15 Single arm Hang DB Snatch (50/35 lbs)
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Perform 3 Power Cleans every minute * Add 10-20 lbs. every 5 min * Start with 135/95 lbs
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EMOM for as long as Possible 5 BB Push Press (75/55 lb.) 6 Toes to Bar 7 Thruster (75/55 lb.)
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2 Rounds 20 DB Burpee Step-up and Overs 15 Plate OH Sit-up (15/10 lb.) 20 DB Suitcase Deadlifts – right 15 Parallette Pass-throughs 20 DB Suitcase Deadlifts – left Dumbbell (50/35 lb.) Box (24/20″)
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30 KB Swings (24/16 kg.) 30 Shuttle Sprints 30 KB Swings (24/16 kg.) 30 Candlesticks 30 KB Swings (24/16 kg.) 30 Cal Row 30 KB Swings (24/16 kg.)
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View ArticleTuesday
18-12-9 DB Front Squat (50/35 lb.) Box Jump (30/24″) Rest 2 min. 21-15-9 DB Front Squat (45/25 lb.) Box Jump (24/20″)
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