Overhead Weighted Lunges
5 x 10, increasing weight
Every 2 minutes for 7 rounds
10 – Thrusters (115/75)
10 – KBS (70/53)
Overhead Weighted Lunges
5 x 10, increasing weight
Every 2 minutes for 7 rounds
10 – Thrusters (115/75)
10 – KBS (70/53)
For Time:
Run 800m
Rest 5 minutes
Then:
3 rounds
15 deadlifts (155/105)
10 front squats (155/105)
15 Pullups
Rest 5 minutes
Then:
Run 800m
Bench Press
Work to a heavy single, then:
4 X 3 @ 80%
2 RFT
500m Row
50 push ups
75 sit ups
Deadlift
4 X 4 @ 80% – 85%
AMRAP 8
8 – box jumps
8 – knees to elbows
Not for time
2-4-6-8-10-8-6-4-2
Strict pull ups
Strict HSPU
Rest 1:1
For Time:
21, 15, 9 – Thrusters (115/75)
42, 30, 18 – Double unders
Weighted Lunges
5 x 10, increasing weight
EMOTM 12
5 Hang Power Cleans
7 Bar over burpees
Every :30 for 12 minutes alternate between:
AMRAP 8
50 double unders
15 chest to bar Pullups
Rest 4 minutes
AMRAP 12
3 Thrusters (135/95)
5 Ring Dips
7 Bar facing burpees
Bench press
5 X 5
For time:
40 cal row
40 HR push-ups
40 KBS (53/35)
40 box jumps
400m run
Deadlift
6 X 5 @ 75% – 80%
AMRAP 9
3 squat cleans (225/155)
3 wallballs
3 squat cleans
6 wallballs
3 squat cleans
9 wallballs
Etc…
Every :45 seconds for 12 minutes. Alternate between:
5 Pull Ups
5 HSPU
5RFT
250m Run
12 TTB
12 Box jump overs (24/20)
Weighted lunges
6 X 6, increasing weight
AMRAP 6
3 Push Jerks (115/75)
6 Front Squats
9 Deadlifts
With a continuous running clock:
From 0:00 – 10:00
4 RFT
8 – Power snatches (135/95)
8 – Pull ups
Rest to the 12:00 mark
At 12:00, complete:
10-8-6-4-2
Power cleans (205/145)
Strict HSPU
Bench Press
5 X 5
AMRAP 14
10 OHS (95/65)*
10 wallballs
*Add 10lbs to the OHS each round
Deadlift
6 X 4 @ 75% – 80%
AMRAP 8
10 Clean and Jerks (155/105)
15 TTB
Every :45 seconds for 12 minutes, alternate between:
5 Pull Ups*
5 Hspu*
EMOTM 15
1. 12 Cal Row
2. 10 front squats (155/105)
3. 8 box jumps (24/20)
Monday
Weighted lunges
4 X 8, increasing weight
3 RFT of
21, 15, 9
Double unders
Push ups
Sit ups
Workout 16.5
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Bench press
5 X 5
AMRAP 16
In teams of 2 or 3
750m row
60 wallballs
30 KBS
EMOTM 14
Odd: 5 Pull ups*
Even: 5 HSPU*
7 RFT
7 Thrusters (75/55)
7 burpees
EMOTM 12 (or as long as possible)
1,2,3,4,5, etc…
Hang power cleans (165/105)
Box jumps (30/24)
10 sets
100m sled pull (90/55)
1 legless rope climb