Workout of the Day

Strength:

Deadlift

1 x 1-4 @ 100% 1RM

Met Con:

3 RFT-

50 BW Squats

30 Pull Ups

Rest Day

Met Con:

Teams of 3, for time-

30 HSPUs

45 Box Jumps, 24/20"

60 Hang Squat Cleans, 95/65 lbs.

45 HSPUs

45 Box Jumps, 24/20"

45 Hang Squat Cleans, 135/95 lbs.

60 HSPUs

45 Box Jumps, 24/20"

30 Hang Squat Cleans, 185/135 lbs.

*partition reps as needed

Strength:

Bench Press

1 x 1-4 @ 100% 1RM

DB Row

8, 6, 6

Then,

DB Strict Press

Weighted Pull Ups

8, 6, 6

Met Con:

AMRAP 12

12/9 kcal Assault Bike

1 Rope Climb

*Add 1 Rope Climb every round

Strength:

Back Squat

1 x 1-4 @ 100% 1RM

Deadlift

2 x 4 @ 70% 1RM

1 x 2 @ 75%

Met Con:

"Amanda"

For time-

9-7-5

Ring MUs

Squat Snatches, 135/95 lbs.

Oly Tech:

EMOM x 8

1 Hang Squat Clean + 1 Squat Clean

-across @ 60-65%

Met Con:

For time-

20 Burpees

30 Cleans, 105/75 lbs.

20 Burpees

30 Thrusters, 105/75 lbs.

20 Burpees

30 Cleans, 105/75 lbs.

20 Burpees

Strength:

Bench Press

1 x 3 @ 90%

1 x 2-4 @ 90%

1 x 1-2 @ 95%

DB Row

10, 10, 8, 6

Then

DB Strict Press

Weighted Pull Ups

12, 12, 10, 8

Met Con:

4 RFT-

12 Push Press, 135/95 lbs.

25/20 kcal Row

Strength:

Back Squat

1 x 3 @ 95% 1RM

1 x 1-2 @ 95%

Deadlift

1 x 3 @ 95% 1RM

1 x 1-2 @ 95%

Met Con:

AMRAP 10

21 DUs

15 Wall Balls, 20/14 lbs.

9 T2B

Rest Day

Met Con:

Teams of 4

4 Rounds

15/12 kcal Assault Bike

70' Med Ball Walking Lunges 20/14 lbs

12 Snatches 95/65 lbs

- 75 Partner Wall Balls 20/14 lbs

4 Rounds

15/12 kcal Assault Bike

70' Med Ball Walking Lunges 20/14 lbs

9 Snatches 135/95 lbs

-75 Partner Wall Balls 20/14 lbs

4 Rounds

15/12 kcal Assault Bike

70' Med Ball Walking Lunges 20/14 lbs

6 Snatches 165/115 lbs

* 36 min Time Cap

-  each athlete will complete a full round before moving on

-  partition partner wall balls as needed