Teams of 3
800m team medball run 20/14
60 deadlift 115/75
60 front squats
60 push jerks
800m team MB run
50 deadlift 135/85
50 front squats
50 push jerks
800m team MB run
40 deadlift 155/105
40 front squats
40 push jerks
800m team MB run
30 deadlift 175/125
30 front squats
30 push jerks
*1 medball per team, passed around the team as needed
*run together
*breakup the barbell work as needed
Strength:
Over Head Squat
Every 2:00 for 5 Sets
5 OHS
*start at 50% and build across
Conditioning:
“Scarface”
For Time
2 rounds
8 power snatch 155/105
8 bar over burpees
Directly into…
2 rounds
8 power snatch 135/95
8 bar over burpees
Directly into…
2 rounds
8 power snatch 115/85
8 bar over burpees
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Strength:
3 Super Sets
8 bench press
Max rep strict pull up
2:00 rest b/t
Conditioning:
For Time
3 Rounds
500m row
400m run
Midline:
2 Giant Sets
20 GHD sit ups
40 banded push downs
100m farmers carry
2:00 b/t
Strength:
Barbell Cycling
EMOM 7:00
Min #1 – 7 hang squat clean + 1 push jerk
Min #2 – 6 hang squat clean + 2 push jerk
Min #3 – 5 hang squat clean + 3 push jerk
Min #4 – 4 hang squat clean + 4 push jerk
Min #5 – 3 hang squat clean + 5 push jerk
Min #6 – 2 hang squat clean + 6 push jerk
Min #7 – 1 hang squat clean + 7 push jerk
Barbell @ 53% of 1RM clean and jerk
Conditioning:
“Meter Maid”
For Time
200m run
27 wall balls 20/14
27 box jumps 24/20
200m run
21 wall balls
21 box jumps
200m run
15 wall balls
15 box jumps
200m run
9 wall balls
9 box jumps
Conditioning #1:
Teams of 2
For Time
2,000m row
*split evenly
Conditioning #2:
Option #1
For Time (10:00 cap)
30 strict handstand push ups
30 kipping handstand push ups
*on the 0:00 and every 2:00 15/12 cal assault bike/row
Option #2
10:00 AMRAP
Kipping HSPU
*on the 0:00 and every 2:00 15/12 cal assault bike/row
Midline:
Accumulate 1:30 L Sit
*every break, complete :20s in handstand hold
Strength:
Stamina Squats
EMOM 12:00
Odd – 3 front squats
Even – 6 back squats
Barbell for both movements will be at 66% of estimated 3 RM back squat
Conditioning:
“Tailspin”
14:00 AMRAP
15 thrusters 95/65
30 double unders
15 chest to bar pull ups
30 double unders
Teams of 2
25:00 AMRAP
7 power clean 135/95
7 burpees
200m run
*alternate full rounds
Strength:
Every 2:30 for 5 Sets
3 position power snatch
(pocket-knee-floor – no squat)
3 position squat snatch
(pocket-knee-floor – with squat)
*barbell load at 60% of 1 RM squat snatch
Conditioning:
“BFF”
AMRAP 12:00
3 cal row
3 kettlebell swings 53/35
3 wall balls 20/14
6 cal row
6 KBs
6 wall balls
9, 12, 15…etc until time cap
Strength:
3 Giant Sets
10 DB box step overs 24/20
10 tempo DB bench press
2:00 rest b/t
Conditioning:
For Time
400m run
5 rounds:
5 strict pull ups
7 hand release push ups
9 cal bike/row
400m run
3 rounds:
5 s pull ups
7 HRPU
9 cal bike
400m run
1 round:
5 s pull ups
7 HRPU
9 cal bike/row
Strength:
On a running clock:
:30 on, :30 off – deadlift 115/85
:30 on, :30 off – push jerk
:45 on, :45 off – deadlift 135/95
:45 on, :45 off – push jerk
1:00 on, 1:00 off – deadlift 155/105
1:00 on, 1:00 off – push jerk
:45 on, :45 off – deadlift 135/95
:45 on, :45 off – push jerk
:30 on, :30 off – deadlift 115/85
:30 on – push jerk
Conditioning:
“Double Header”
For Time
Buy In – 50/35 cal bike/row
100-80-60-40-20 – double unders
50-40-30-20-10 – SLSU
Cash Out – 50/35 cal bike/row
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