Men/Women 5 Rounds: 200m Run 20 Wall Balls 20/14 8 Slams 50/30 6 Power Clean and Push-Press 135/85 4 Muscle-Ups or 6 Man-Makers Rest 60 seconds Beginner: 4 Rounds: 200m Run 20 Wall Balls 14/8 8 Power Clean and Push-Press 95/55 8 Slams 30/20 8 Half Man-Makers Rest 90 seconds
Men/Women 800m Run 8 Squat Clean Thrusters 95/65 8 Floor Wipers 8 Pull-Ups 8 Roll-Outs Rest 90 400m Run 10 Squat Clean Thrusters 95/65 10 Floor Wipers 10 Pull-Ups 10 Roll-Outs Rest 90 200m Run 12 Squat Clean Thrusters 95/65 12 Floor Wipers 12 Pull-Ups 12 Roll-Outs Rest 90
4 Rounds: 400m Run 2 x Down and Back Farmers Carry 70/35 + 10 Burpees (do burpees between the D&B) 70/35 3 x 10 Plyo Box Touches + 3 Box Jumps 24″/20″ 4 x 5 Push-Ups + 2 Shoulder Taps Rest 90
Tuesday: Max Power Snatch, Max Power Clean and Push Jerk, Max Sumo Deadlift Thursday:Max Full Snatch, Max Full Clean and Jerk
Men/Women Strength: 5 Rounds: 20 Sit-Ups 15 Med Ball Plank Touches (in plank, touch med ball with each hand, slow and controlled) 20 Toe Touches with Med Ball Rest 60 HIT: 12 EMOM 3 Thrusters 95/65 3 Over the bar Burpees 3 Thrusters 6 Plyo Jumps If you do not […]
Men/Women 5 Rounds: 200m Run 5 Power Cleans 135/85 5 Deadlifts 5 Push-Press 10 KB Swings 70/35 10 Goblet Squats 10 TTB/Knees Up Rest 60
May Focus: Abdominals As we continue to approach summer, no better way to be ready than to embrace our core. We all like to have a tight stomach, but a strong core means a strong body. It will help us in the workout, help us sleep better, and reduce injury. […]
Men/Women 26min AMRAP Partner Workout 2 Box Jumps 36″/30″ 2 Power Clean and Push-Press 135/85 2 Sit-to-Stand Slams 50/30 2 Burpee Slams 3 Roll-Out w/CLEAN BAR 3 Alt. V-Ups Every 4 rounds, run 200m together
Men/Women Partner Workout 2 Rounds: 200m Run 20 Toes to Bar 200m Run 10 C&J 135/85 200m Run 20 Wall Balls 20/14 200m Run 10 Box Step Overs 20% 200m Run 10 Pull-Ups/6 Muscle-Ups
