36 min EMOM
1- 3 snatch at 60% 1RM + 1 OVH squat
2- 5 HSPU + 5 pushups
3- 8 box jump over
full squat, if you are not sure on your 1 RM go by feel today.
LIFE
5 Rounds
200m
10 ring rows
10 medball slams
6+6 single leg squats with rings (hold on to the rings as you sit into a single leg squat, use rings and arms to pull your self to standing.)
SPORT
5 Rounds
Cal Row 15/10
5 strict pullups
2 Bar muscle ups (try to string them together)
6+6 alt pistol squats
LIFE
for time:
50 wallball 14/12
40 shoulder press with barbell 45/35
30 burpees
20 kb swings 35/25
10 dips on box
SPORT
For time:
50 wallball 20/14 rx+ 30/20
40 shoulder press with barbell 65/45
30 burpees
20 kb swings 55/35
10 ring dips
E2MO2M for 10 min
50 double unders
10 pushups
10 situps
LIFE
3.6.9.6.3
Power Clean 95/65
Hanging Knee raises
Rest 2 min
3.6.9.6.3
Power Clean 95/65
Hanging knee raises
Score includes rest.
SPORT
3.6.9.6.3
Power Clean 135/95
T2B
Rest 2 min
3.6.9.6.3
Power Clean 135/95
T2B
score includes rest.
the last 3 singles are left blank for the individual athlete to determine how heavy they feel they can go. This is an opportunity to test strength.
LIFE
12 min AMRAP
10 KB Front Squats 55/35
8 jumping lunges (1 is 1)
6 DB Push Press 40/30
SPORT
12 min AMRAP
7 back squat 115/75
6 box jump 24/20
5 HSPU
For Time, with a partner:
5000m Row
50 Front Squats 125/85 rx+135/95
60 Box jumps 24/20 rx+30/24
Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.
LIFE
6 Rounds
15 seated banded lat pulldowns (one band tied to pullup bar and sit on ground, pull to chest)
25 KB Swings 55/35
Cash in OR Cash out:
750 m row
* choose to do row before OR after workout.
SPORT
6 Rounds
3 Rope climbs (must touch board above rope)
25 KB Swings 70/55
Cash in OR Cash Out:
30 cal assault bike
*choose to do cal bike before OR after workout.
LIFE
5 Rounds
10 pushups
20 situps
30 air squats
200 run
SPORT
5 Rounds
12 Hand release pushups
12 toes to bar
20 jumping lunges
250 m row
perform today’s strength as a couplet. resting after the DB row.
pick a moderatley heavy weight and stick with it for 4 rounds
pick a dumbbell that is heavy and complete 6 reps each arm
LIFE
12 min AMRAP
10 DB Thrusters 30/20
6 burpees
10 Ring Rows
SPORT
12 min AMRAP
8 Thrusters 95/65
6 burpees
8 pullups
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