Complete 8 Rounds of the
following for time 5 Deadlifts
(185/125) 5 Burpees over Bar
200m Run
Optional Core Workout
3 RNFT:
15 x Jump Throughs
15 x Rollouts
15 x Supermans Read more »
1) Open Workout 15.1
Complete as many rounds and
reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
2) 15.1a
6 Minutes to establish
a 1 Rep Max Clean and Jerk
3) With a partner complete :
400m warms carry (32/24kg)
Optional Core Read more »
1) 3 rounds not for time:
2 Rope climbs
5 Muscle ups
5 Pistols each leg
max hand stand walk
2) Complete 6 Rounds for time of:
400M Run
40 Double Unders
100m Sled Pull(2x45's/2x25s) Read more »
1) Every Minute on the minute
for 10 Rounds Complete
Odd Mins
3 Snatch(squat)@ 65%of 1RM
Even Mins
5 Handstand Push ups
or
15 Second Handstand hold
or
8 Hand release push ups
2) Complete 4 Rounds for time of:
10 Wall Balls (20/14lb)
10 sit ups
10 hang Snatches(75/55lb)
Optional Core Work:
40 x Read more »
Complete as many rounds
as possible with a partner in 20 minutes of:
5 shoulder to overhead (135/95lb)
10 Box Jumps (24/20'')
100m run
--Each partner completes a full round Read more »
1) Every Minute on the minute
for 10 Rounds Complete
odd Minutes
5 Back Squats@60% of 1Rep Max
Even Minutes
5-10 Strict Pull ups
2) Complete as many rounds
as possible in 4 Minutes of:
20 Alternating KB Snatch(24/16kg)
10 Plate Burpees
rest 5 Minutes
Complete as many rounds
as possible in 4 Minutes of:
Read more »
1) Bench Press:
Work up to a 1 rep max
2) Overhead Squat:
Work up to a 1 rep max.
3) Complete at many rounds as
possible in 7 minutes of:
100m sled pull (115/70lb)
12/8 push ups
200m run
Optional Core Work:
AMRAP in 6 mins:
20 x Sit-ups
20 x Double Unders Read more »
1) With a partner, complete the
following for time:
2,000m row
50 box jumps
2,000m run
Complete in any order, split
work and exercises as
necessary.
Or, make up anything missed from
earlier this week or complete
tomorrow's max lifts if you will not
be here. Read more »