Strength:
Every 75seconds
7×3 Snatch, Clean & Jerk, or Torpedo to Overhead
*Focus on hip extension
15 Min AMRAP
15 Box Jumps
20 ABMAT Sit-Ups
10 G2O – Plate
Power, 3rds, Every 90secs
5 KB Dead Stop – Squat Swing – Overhead
5 Burpee to Max Vertical Jump
Strength
5 DL (Minus 1 every rd)
Every 2 min
7RFT, 12 min cap
5 DL (70% of the heaviest weight from above)
6 Bar Over Burpees
Power, 3rds, Every 90secs
7 Squat to tosses using a slam ball (aim for a heavier weight than you use for walls balls)
50 Banded Mountain Climbers
7 Slam Balls (same as above)
Strength
4 sets, every 2:30
10 Irish Get Up (Barbell if possible)
(increase weight every set as desired)
9 Min AMRAP
15 Jump Ropes (add 15 every round)
10 Renegade Rows (2 DBS) (around 30/20)
Partner (Social Distanced), Deck of Cards
40 min cap
Heart – SSJ
Diamond – S2O
Spade – Hang Cleans
Clubs – Front Squats
*Aces = 15 reps
*Jokers = 20 burpees
Keep the weight on the lighter side today. Around 95/65-ish
Strength, 4 rounds, EMOM
Min 1: 30s, 45s, or 60s Plank
Min 2: 8-10 HRPU
Min 3: 30s, 45s, or 60s Hollow Hold
Min 4: 12-15 Banded Seated High Row
16 Min AMRAP
20/16 Cal Row or 15/12 Cal Bike
10 Pullover to Press (2 DBS) (Probably around 30/20) (laying down)
10 KB SDHP (70/50)
