A.
E2MOM
Hang Power Snatch for load:
#1: 6 reps @ 55%
#2: 6 reps @ 60%
#3: 6 reps @ 65%
#4: 6 reps @ 70%
B.
AMRAP 15:
15 Hang Power Snatches (43/30)
60 Double Unders
15 Overhead Squats (43/30)
30/21 Calorie Row
Extras:
3 Rounds:
21 Dumbbell Front Squats 22.5/15
21 Kipping Handstand Push-ups
Scaling Options:
Reduce Reps to 12-15
Weights 15/10
Box Press
Seated DB Press
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35/25 (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed […]
A.
Every 3 mins for 12 mins
3-5 Strict HSPU
Deficit if required
Scaling Options:
Plates, Box, Holds, Press Up, Seated Press
B.
“Layaway”
AMRAP 15:
30 AbMat Sit-ups
4x 50 Meter Shuttle Sprints
20 Alternating Dumbbell Snatches 22.5/15
“Fuller Circle”
50/35 Cal Assault Bike
125 DU’s
2K Row
125 DU’s
600m Run
A.
12mins to find a heavy double Hang Power Clean.
B.
“DT”
5 Rounds of:
12 Deadlifts 70/47.5
9 Hang Cleans
6 Push Jerks
5 Rounds of:
1min Wall Balls 9/7
1min Rest
1min KB Swings 24/16
1min Rest
1min Assault Bike for Cal
1min Rest
1min Row for Cal
1min Rest
A.
12mins to find a heavy
Push Press x 10
B.
12min AMRAP
2-4-6-8-10-12 etc
Push Press 52.5/30
T2B
Box Jumps 24/20
A.
Every 3mins for 15mins
Back Squat x3
B.
Max rounds in 3 minutes of:
• 3 Power cleans, 61/43
• 6 Push-ups
• 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
A
Every 3mins for 15mins
Strict Press x3
B.
“Jackie”
1000m Row
50 Thrusters 20/15
30 Pull Ups
A.
15 mins to find a heavy 5 Rep Deadlift.
B.
7 rounds of:
21 Abmat Sit Ups
15 Box Jumps 24/20
9 Deadlifts 85/61