A.
E3MOM for 12min
Push Jerk x3 @ 85-90%
B.
In Pairs for time
1km Row
30 STOH @ 60/40
400m KB run 24/16 each side
750m Row
20 STOH @ 80/55 (or 70-75% of 1RM)
400m KB suitcase carry24/16
500m row
10 STOH @ 100/70 (or 85-90% of 1RM)
400m Sandbag carry
25min cap
A.
E2MOm for 12mins
Hang Squat Clean x3 (build to a heavy set)
B.
21 Front Squats 40/30
21 BOBs
15 Front Squats 60/40
15 Burpee Box Jumps 24/20
9 Front Squats 80/50
9 Burpee Box Overs 24/20
10 time cap
A.
E2MOM for 12mins
Strict Press x4 @ 85%
B.
EMOM for 24mins
12-15 Thrusters 42.5/30
Row 21-16/16-13
Rest
Sdhp 12-15 42.5/30
BOBs
Rest
A. 10mins to find a heavy
OHS x3
B. 21-15-9 reps for time of:
OHS 60/40
Box Jumps 30/24
Scaling Options:
Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.
Intermediate Option
21-15-9 reps for time of:
Overhead squats
Box jumps
Men: 40-52.5 kg OHS, 30 box
Women: 30-35kg OHS, 24 box
Beginner Option
21-15-9 or […]
1 Mile Run
10 Bar Muscle Ups
800m Run
7 Bar Muscle Ups
400m Run
4 Bar Muscle Up
Scaling Options:
C2B 20/14/8 Reps
PU 30/20/10 Reps
Bands/jumping pull ups or shorter distance
A.
E2MOM for 12mins
Power Clean x2 (TnG, build to a heavy set)
B.
30 Wall Balls 9/7
21 Hang Power Clean 40/30
30 Wall Balls
15 Hang Power Clean 60/40
30 Wall Balls
9 Hang Power Clean 80/50
A.
E3MOM for 15min
Back Squat x3 @ 85-90%
B.
2min on 2min off x4
20 Target Burpees
ME DU
Score = Total DU
Scaling Options:
10-15 Wall Ball Reps
A.
E3MOM for 12min (4 sets)
Deadlift x6
B.
EMOM for 24mins
Down Ups 10-15reps
Row 15-20cal / 10-12cal
Rest
Box Jumps 10-20reps 24/20
Air Bike 10-15cal
Rest
A.
E3MOM for 12mins
Bench Press x8 @ 75%
B.
5 rounds for time
10 Pull Ups
15 Push Ups
20 Sit Ups
200m run
A.
10mins Handstand/Handstand Walk/Holds Practice*
Create an obstacle course for those adequate at handstand walks
B.
3mins on 3mins off x6
10 HSPU*
15 DB Cleans 22.5/15
20 DB FR Lunges
Max Effort DU
Score = Total DU
*Scaling options – 5/10/15/20kg Plate, Box, Push Ups, number of reps