Men/Women Partner Workout (round per person) 10 Rounds: 1 Power Clean 135/75 2 Push Press 3 Front Squats Rest 3 minutes 10 Rounds: 5 Over the Bar Burpees 5 Roll-Outs 5 Plyo Jumps Beginner: Partner Workout (round per person) 10 Rounds: 1 Power Clean 95/55 2 Push Press 3 Front […]
Men/Women 200m Run 40 KB Swings 70/35 30 Thrusters 65/45 20 Toes to Bar Rest 90 400m Run 30,20,10 Rest 60 600m Run 20,10,5
Men/Women 5 Rounds: 200m Run 10 x (1 Burpee + 1.5 Ski Jumps) 10 x (1 Box Jump + 3 Plyo Toe Touches) 24/15 10 Plate Cleans 33/15 5 x Lunge to Plate Press 200m Run Rest 1 minute
Week 6 of 6 (FINAL WEEK) Tuesday: 5 x 2 Position 2 Clean @ 70% make 4 out of 5 increase 2.5kg next week 4 x 3 Thrusters @ 60%, increase 2.5kg next week 3 x 8 Deficit Deadlift 100% of C&J, increase by 5kg each week Thursday: 6 x […]
Men/Women 3 Rounds: 10 Box Jumps 36″/30″ 10 DB Bulgarian Split Squats 20% 10 Romanian Deadlits 225/135 Dont rush the box jumps, try to be as explosive as possible. Make sure to stand all the way up on each jump before stepping down. We are looking for explosiveness not speed […]
Men/Women 26min AMRAP 10 Toes To Bar 8 High Hang Power Cleans 135/85 or Front Squats 6 Sit-to-Stands/15 V-Ups 4 1 Arm DB Clean + Reverse Lunge + Press 20% 2 Wall Walk-Ups Each round alternate with power cleans and front squats
Tuesday HIT Strength: 5 Rounds 8 Push-Ups w/Renegade Rows 20% 10 DB Push-Press Max Chin Ups Rest 60 HIT: 1 Mile Run 6 Rounds: 1 Deadlift 315/185 10 BW Squats 15 Sit-Ups Beginner: 800m Run 6 Rounds: 1 Deadlift 185/95 8 BW Squats 8 Sit-Ups
Men/Women 28min CAP Partner Workout 4 Rounds: 200m Run 10 Thrusters 95/65 Go round for round Rest 2 minutes 4 Rounds: 10 Over the Bar Burpees 5 Pull-Ups/2 Muscle-Ups Rest 2 minutes In remainder of time AMRAP 10 Roll-Outs 10 Plyo Jumps
Men/Women 10,9,8…1 Power Cleans 135/85 Box Jumps 30″/24″ Toes to Bar HSPU 1-Arm DB Thruster 20% (total, round up)
