Workout of the Day:

For Time:

5 Rounds

9 T2B

15 Wall Balls (20/14)

Directly Into:

5 Rounds

9 Power Snatch (75/53)

15 OHS (75/53)

ACCESSORY:

50 Banded Good Morning

50 Banded Pull Aparts

Workout of the day:

For Time:

1000 meter Row
Then:

21-15-9

Deadlift ( 225/155)

Toes To Bar

Accessory:

3 x 25’ Handstand Walk

or

3 x :30 Handstand Hold

Workout of the Day:

For Quality:

50’ Heavy Sled Pull (225/185)

7 Deficit HSPU

50’ Sled Pull

8 Deficit HSPU

50’ Sled pull

9 Deficit HSPU

50’ sled pull

10 Deficit HSPU

* Sled Pull w/ a backwards walk

Accessory:

3 x 10 banded lat pull downs

50 Banded pull aparts

 

 

 

Workout of the Day:

EMOM x 7

Min 1: 3 Tempo Front Squat

Min 2: 3 Tempo Front Squat

Min 3: 2 Tempo FS

Min 4: 2 Tempo FS

Min 5/6/7: 1 Tempo FS each minute

E2MOM x 12

Min 0: 5 Squat Clean

Min 2: 4 Squat Clean

Min 4: 3 Squat Clean

Min 6: 3 Squat Clean

Min 8: 1 Squat Clean

Min 10: 1 Squat Clean

Accessory:

30 Partial Turkish Get Up

Workout of the Day:

AMRAP 4 min

20/15 cal bike Buy In

Max Rep Burpee Box Jump Overs

REST 4 Min.

AMRAP 4 min

25/20 cal bike Buy In

Max Rep Burpees to a Plate

REST 4 Min.

AMRAP 4 min.

30/25 cal bike Buy In

Max Rep Burpees

Accessory:

3 x Max Time Hang from pull-up Bar

Workout of the Day:

4 Rounds for Time:

800 meter Run

2 Mins rest between efforts

Goal: sub 28 mins including rest

Accessory:

3 x 10 DB Bench Press

Workout of the Day:

3 Rounds for Time

200 meter Run

25 Wall Balls (20/14)

200 meter Run

8 Ring Muscle Up

200 meter Run

10 Burpee Broad Jump

Goal: sub 22 min

Accessory:

3 x 10 banded seated row

Workout of the Day:

”Power Work”

EMOM x 12 mins

5 Power Snatch

Rest 3 min

EMOM x 12 mins

5 Power Clean

Accessory:

3 x 1 min banded marches

Workout of the Day:

For Quality NOT Time:

3 Rounds

50’ Bear Crawl Sandbag Drag

10 PVC Over Unders (24/20”)

3 Rounds

1:00 Front Rack Hold @ Body Weight

1:00 Wall Sit w/ a Plate

Accessory:

3 x 10 banded push-ups

Workout of the Day:

For Time:

Row 500 meters

40 Ab mat sit ups

30 Alternating DB snatch (50/35)

50’ HS Walk or 1:00 HS Hold

30 Alternating DB Snatch

40 Ab mat Sit up

Row 500 meters

Accessory:

5 min Bar Muscle up practice

Practice jumping, banded or technique

Do not accumulate more than 25 reps