Uncategorized

6:30-9 am 3 rounds (without a weight vest) for time of:1K run5 muscle-ups 100 squats Scale:3 rounds (without a weight vest) for time of:500-m run10 jumping pull-ups + 10 push-ups50 squats

8-9 am Starting with a 6-minute time cap, complete as many reps as possible of:5 wall walks50 double-unders15 snatches (65/95 lb)5 wall walks50 double-unders12 snatches (65/95lb) If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:20 strict handstand push-ups50 double-unders9 snatches (95125lb)

6:30-9 am Over head squat3-3-3-3-3

6:30-9 am For time:Run 800 meters20 single-arm dumbbell snatches, alternating20 double dumbbell squat cleans100 sit-ups20 double dumbbell squat cleans20 single-arm dumbbell snatches, alternatingRun 800 meters ♀ 20-lb DBs ♂ 30-lb DBs Scale:For time:Run 400 meters10 single-arm dumbbell snatches, alternating10 double dumbbell squat cleans50 sit-ups10 double dumbbell squat cleans10 single-arm dumbbell snatches, alternatingRun 400 meters ♀

6:30-9 am Partner Workout 9 Rounds For Time: 5 x Synchronized Thrusters @96/65 18 x Hang Power Cleans @95/65 (split with partner as needed) 8 x Synchronized Burpees 2 minutes x Max Calorie (pick your poison…row or bike, split with partner as needed)

8-9 am 5 rounds of:5 minutes of rowing5 minutes of rest Scale: 3 rounds

6:30-9 am 10 rounds for time of:5 pull-ups5 push-ups 5 rounds for time of:10 hollow rocks10 back extentions 2 rounds for time of:25 wall-ball shots25 box jumps ♀ 14-lb ball, 20-in box♂ 20-lb ball, 24-in box Scale:5/3/1 roundsWeight & bj height

6:30-9 am Complete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs (1 rep=50 ft) Immediately followed by:5 minutes to establish:1-rep-max thruster (from the floor) Scale:Complete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs (1 rep=50 ft) Immediately followed by:5 minutes to establish:1-rep-max thruster (from the floor)

6:30-9 am 3 rounds for time of:10 Turkish get-upsRun 400 meters25/35 lbs Scale: weight

8-9 am Complete as many rounds as possible in 20 minutes of:200-meter farmers carry100-meter walking lunge50-meter bear crawl ♀ 30-lb DBs ♂ 45-lb DBs Scale:Complete as many rounds as possible in 15 minutes of:200-meter farmers carry100-meter walking lunge25-meter bear crawl ♀ 10-lb DBs ♂ 15-lb DBs