Category

Strength 4 X 100’ Prowler Push (HEAVY) Work    AMRAP 5 Min: 7 Pushups (Hand Release) 5 Toes to Bar or V-ups 3 Box Jumps (these should be high [borderline scare you high] so you can’t rebound) Rest 2 Min AMRAP 5 Min: 7 Pushups (Hand Release) 5 Toes to Bar or V-ups 3 Box Jumps (the

WORK  8 Minute Stretch 22 Burpees + 400m Run 22 Burpees + 400m Run 16 Burpees + 300m Run 16 Burpees + 300m Run 12 Burpees + 200m Run 12 Burpees + 200m Run 1 Minute Rest 22 Air Squats + 400m Run 22 Air Squats + 400m Run 16 Air Squats + 300m Run 16 Air Squats + 300m Run 12 Air Squats +

Strength  15 minutes of Snatch grip deadlift – triples up to 100% x 3 Work 3 rounds for time of: Run 800m 30 Burpees to a Plate Midline  100 Situps not  for time but get the work in. Advanced – 100 ab-wheels

Strength  Back Squat 75% x 3 x 5 Pull-ups (deadhang) – 3 x max reps Work  15:00 AMRAP of: 30 Clean & Jerks (anyhow) 95/65# 30 Wall Balls 20/14# 21 Clean & Jerks (anyhow) 105/75# 30 Wall Balls 20/14# 15 Clean & Jerks (anyhow) 120/85# 30 Wall Balls 20/14# 9 Clean &

Strength  Split Squat 3×8 @ heavy KB Work  Run 400 in 3 minutes with the remaining time do the following  round 1 400 followed as many Burpees as possible. Round 2 400 followed as many KB swing as possible. Round 3  400 followed as many Push-ups  as possible. Round 4  400 followe

Strength  Back Squat 10 x 10 @ 60 % – 70 % Rest 2-3 minutes between sets   Work  50 jumping squats buy-in followed by 6 minutes of Burpees   *  a cool down is highly recommended after today’s workout, walking, running,  rowing at conversational pace.  

 Strength: 5 x3  Push Press 80% – 85 % 5 x 5 Bent Row ( Heavy) Work  12 minute Amrap of : 5 reps of thruster at 135/95 lb 15m bear crawl Midline Rage Ball..

Strength  5×2 Front Squat at 80 %- 85% each set followed by 2 negative pull-ups. Work For time: Run 800m 40 Dual KB Power Clean & Push Jerks 24/16kg (one KB in each hand, start from the floor each rep) Run 800m Midline 10 Minutes working on Toes to Bar

1) 15:00 AMRAP at a conversational pace 50 Burpees 50 Thrusters 75/55# 2) 5:00 AMRAP (all out effort) of: 20 6″ Target Burpees 20 Thrusters 105/75#

Strength  5 X 100’ Prowler Push (HEAVY) Work  12 minute AMRAP of: 25 Wall Balls SPRINT 100m 25 Hand-Release Pushups SPRINT 100m Notes: DO NOT sandbag these runs. The MUST be all out. Midline  5 min of strict Toes to Bar * beginners 50 sit-ups