2000M Row 200 Cals Bike for time Rest 12:00 18 - 15 -12 - 9 Dumbell Snatch @50/35 Burpee over the Dumbell Dumbell Clean and Jerk Cals Ski Erg
Dumbbell Incline Bench Press: Build to a 4 Rep Max then Max Reps @ 70% Weighted Strict Pull ups: Build to a heavy 2 Rep max then 2 Rounds of Max Reps @ 40% rest 1:00 Max Reps Banded Chest to Bar Workout As Many Reps As Possible in 12 Minutes. 150 Wallballs (M=20lbs 10' target, F=14lbs 9' target) 90 Double-unders 30 Muscle-ups
Clean: Squat Clean Build to a heavy 1 RM then 2 Reps #90% 2 Reps @ 85% Work Out: 4:00 AMRAP of 10/7 Cals Bike 8 Burpees 6 Dball Clean @ 150/100 Rest 4:00 4: 00 AMRAP of 10 Burpee Box Jump Overs 8 dual DB Squat Clean @ 50/35 Rest 4:00 4:00 AMRAP of 10 Cals Ski 10 Cals Row Rest 6 minutes x 2 Rounds
Pressing: 500 M Ski Erg + 5 Strict Press @ 80% then Max S2OH Rest 3:00 x 5 Rounds Push/ Pull Strength EMOM Until Failure EVEN: 2 Strict Pull ups ODDS: 5 Kipping HSPU *increase 1 rep each round Workout 15/12 Cals Bike @ 400/300 Watts 12 Bar Facing Burpees :30 seconds Max Thrusters @ 95/65lbs Rest 3:00 x 5 - 7 Sets * if you max reps fall off more then 2 reps from your first set only do 5 rounds * if you are consistent finish all 7 Sets.
Snatch: 5 TNG Power Snatches + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets - Start @ 50% and build each set. Clean: 5 TNG Power Clean + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets - Start @ 50% and build each set. Back Squat: Tempo 42x1 Build to a Max @ 42x1 Workout: 12 Knees to Elbows 250 M Row 10 Toes to bars 250 M Row 8 Leg Raises Rest 2:00 x 5 Rounds
1 mile Run 200 Double Unders 2000 M SKi for time Rest 12:00 30 Thursters @ 135/95 25 Chest to Bars 20 Overhead Squats 15 Bar Muscle Ups For time 20 Minute Time Cap
Dumbbell Incline Bench Press: Build to a 6 Rep Max then Max Reps @ 70% Weighted Strict Pull ups: Build to a heavy 3 Rep max then 2 Rounds of Max Reps @ 40% rest 1:00 Max Reps Banded Chest to Bar Workout As Many Reps As Possible in 10 Minutes. 30 Double Unders 15 Power Snatches (M=75lbs, F=55lbs)
Clean: Squat Clean + Front Squat + Squat Clean Thruster Build to a heavy 1 RM then 2 Reps #90% 2 Reps @ 85% Work Out: 4:00 AMRAP of 10 Cals Ski 10 Toes to Bar 10 S2OH @ 135/95 Rest 4:00 4: 00 AMRAP of 8 Devil Press 10 Chest to Bars Rest 4:00 4:00 AMRAP of 10 Wall balls 10 HSPU Rest 6 minutes x 2 Rounds
Pressing: 500 M Ski Erg + 5 Strict Press @ 75% then Max S2OH Rest 3:00 x 5 Rounds Push/ Pull Strength EMOM Until Failure EVEN: 1 Bar Muscle up ODDS: 5 Ring Dip *increase 1 rep each round Workout 15/12 Cals Bike @ 400/300 Watts 12 Bar Facing Burpees :30 seconds Max Hang Power Cleans @ 95/65lbs Rest 3:00 x 5 - 7 Sets * if you max reps fall off more then 2 reps from your first set only do 5 rounds * if you are consistent finish all 7 Sets.
Snatch: 4 TNG Power Snatches + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets - Start @ 50% and build each set. Clean: 4 TNG Power Clean + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets - Start @ 50% and build each set. Back Squat: Tempo 42x1 6 Sets of 1 Reps @ 90% Tempo 42x1 Rest as needed Workout: 8 Kipping HSPU 250 M Row 6 Strict HSPU 250 M Row 4 Deficit HSPU @ 2/4inch Rest 2:00 x 5 Rounds
1ooo M Row 1000 M Ski 75 Cals Bike for time Rest 12:00 50 Wall Balls @ 20/14 50 GHD Sit Ups 50 Hang DB Clean and Jerks @ 50/35 50 GHD Sit Ups 50 Wall balls @ 20/14
Dumbbell Incline Bench Press: Build to a 8 Rep Max then Max Reps @ 70% Weighted Strict Pull ups: Build to a heavy 4 Rep max then Max Reps @ 40% rest 1:00 Max Reps Banded Chest to Bar Workout As Many Reps As Possible in 14 Minutes. 60 Calorie Row 50 Toes to Bar 40 Wallball Shots (M=20lbs, F=14lbs) 30 Cleans (M=135lbs, F=95lbs) 20 Muscle-ups
Clean: Power Clean + Squat Clean + x 2 Front Squat Build to a heavy 1 RM then 2 Reps #90% 2 Reps @ 85% Work Out: 4:00 AMRAP of 50 Double Unders 8 Chest to bars Rest 4:00 4: 00 AMRAP of 8 Burpee Box Jump Overs @ 24/20 8 Deadlifts @ 225/135 Rest 4:00 4:00 AMRAP of 8 OHS @ 155/105 10 HSPU Rest 6 minutes x 2 Rounds
Pressing: 500 M Ski Erg + 5 Strict Press @ 70% then Max S2OH Rest 3:00 x 5 Rounds Push/ Pull Strength EMOM Until Failure EVEN: 1 Ring Muscle up ODDS: 1 Strict HSPU *increase 1 rep each round Workout 7 Toes to bar 12 Bar Facing Burpees :30 seconds Max Hang Power Snatches @ 75/55lbs Rest 3:00 x 5 - 7 Sets * if you max reps fall off more then 2 reps from your first set only do 5 rounds * if you are consistent finish all 7 Sets.
