Back Squat for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
@ 65% 1RM (same weight as last week)
90sec between sets
B.
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (24/16)
Wallballs (9/7)
Partners Switch After Full Rounds
A.
Push Press
15 mins to build to Heavy Set of 5
B.
“Bar Rescue”
5 Rounds:
21 Deadlifts
12 Push Presses
Barbell: (52.5/37.5)
“Double Header”
Buy-In:
35/25 Calorie Assault Bike
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
400m Power Bag Carry 20/15
A.
10mins to find
3RM Chin Up
Scaling
Bands
B.
“Run DMC”
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
20 Dumbbell Snatches (22.5/15)
Scaling
C2B – standard pull ups/ring rows
DB Snatch – lighter weight
RX+ – Bar Muscle Ups
A.
15mins to build to Heavy Single
Squat Clean
B.
“Elizabeth”
21-15-9:
Squat Cleans (61/43)
Ring Dips
Scaling:
Masters: 50/35
Scaled: 30-50/20-35
Toe nails Ring Dips
Banded
Ring Press Ups
Press Ups
A.
Back Squat for load:
#1: 9 reps
#2: 9 reps
#3: 9 reps
#4: 9 reps
90sec Rest between sets
@65% 1RM
B.
“Encore”
4 Rounds for Time
75 Double Unders
20 DB Snatches 22.5/15
10 Burpees Over DB
10min time cap
EMOM for 24mins
1 – Assault Bike 7-15 Cals
2 – T2B 6-15 reps
3 – Rest
4 – 150m shuttle sprint (25m, then 50m)
5 – Ring Dips (Strict or kipping) 6-15 reps
6 – Rest
Scaling
T2B – Strict High Knees/Sit Ups
Ring Dip – Banded Ring Dips/Ring Push Ups
A
12mins to find a heavy
Strict Press x3
B,
“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (22.5/15)
15/12 Calorie Row
A.
15 min to build to Heavy Set of 3
B.
21-15-9:
Deadlifts (102.5/70)
400 Meter Run
“Fish out of Water”
For Time:
2,000 Meter Row
Directly Into…
10 Rounds of “Heavy Chief”
1 Round of “Heavy Chief”:
3 Power Cleans 70/47.5
6 Push-ups
9 Air Squats