Strength, Every 2 min, 6 sets
30 Sec Jump Ropes
3 Single Deadlifts
*add weight as desired
10RFT, 22m cap
5 SDHP (mod)
6 Bar Over Burpee
15, 30, or 45 Jump Ropes (great day to practice doubles)
Please be sure to put back DBs in the correct location
30min AMRAP
Every 5 minutes, perform 1 min plank
9, 12, or 15 DB Chest Presse
6, 9, or 12 DB S2O
3, 6, or 9 DB Snatch (1 for 1)
10, 14, 18 Forward to Reverse Lunges (1 for 1)
The lower the reps you pick, the heavier the weight should be
Sprint Course, 5rds, Every 4 min
20 SSJ
20 Squat Jumps (1/4 Depth)
5 Hang Squat Cleans (-1 every rd)
*increase weight as desired
For Time, 10m cap
100/70 Cal Bike
or
120/95 Cal Row
When putting back the KBs, Push them to the back. THEY ALL FIT IN THE LABELED LOCATIONS.
Power, 3rds, EMOM
Min 1: 6 Dead Stop, Squat Swing, Eye-level, Overhead
Min 2: 5 Weight Box Jump
Strength, 5rds, Every 2 minutes
Min 1: 1 Arm Farmers Hold (30 sec each side)
Min 2: 10 Tactical Rows (1 for 1)
30-20-10, For Time, 15m cap
Box Jump Overs
HRPU
2 Lap Run
Please be sure to put back DBs in the correct location
Partner, 32 min AMRAP
You do a Round, I do a round
7 Weighted Burpees (DBs)
14 DB Thrusters
20 ABMAT Sit Up
*Use Bike or Row
Slow and consistent enough to recover to sprint the round
1 Min Max Hang Snatch (light)
1 Min Max Front Squat (light)
1 Min Max Step up and Overs (with or without weight)
1 Min Max Slam Ball Up and Over
1 Min Max Irish Get Ups holding slam Ball
1 Min rest
Repeat 2 more times
Cash Out:
Tabata Hi Low Plank