PERFORMANCE
EMOM x10 min;
4 Burpee Over Bar + 4 Clean and Jerks; 135/95
For Time;
42 Alt DB snatch; 50/35
42/32 calorie Ski
30 Single Arm DB Hang Clean and Jerk (15/arm) 50/35
30/20 calorie bike
18 single-arm DB thrusters (9/arm)
18 calorie row
FITNESS
EMOM x10 min;
4 Burpee Over Bar + 12 Russian KB swings
For Time;
42 Alt DB snatch; 50/35
42/32 calorie Ski
30 Single Arm DB Hang Clean and Jerk (15/arm) 50/35
30/20 calorie bike
18 single-arm DB thrusters (9/arm)
18 calorie row
PERFORMANCE
5 sets; Hang Snatch + Snatch; one set every 2:00
** does not need to be unbroken, but the whole complex should be completed in 12 seconds or less
For Time
35 wallball shots
25 T2B
15 BBJO
25 T2B
35 wallball shots
* Cash out, 400m run
FITNESS
5 sets; Hang Snatch + Snatch; one set every 2:00
Keep it light, play around with the movement
For Time
35 wallball shots
25 Situps
15 BBJO
25 Situps
35 wallball shots
* Cash out, 400m run
STRETCH/COOLDOWN
Downward Dog x1 min; shift weight back and forth between feet every 10 or so seconds
Seated Forward fold : 15 second active stretch followed by 10 second passive stretch, repeat this for 4 sets. in your active stretch, really reach
Downward Dog x1 min; weight evenly distributed on both feet the entire minute.
PERFORMANCE
Push Press; 5×5
– perform 3-7 supinated grip strict pullup after each set
For Time;
Grace’
Ski 30 calories
isabel
FITNESS
PERFORMANCE
Teams of Two;
3 RFT
run 600m
24 Synchronized Bar-facing Burpees
12 Partner Deadlifts
Guy/Guy Teams 275 loaded
Girl/Girl Teams 185 loaded
Guy/Girl Teams 225 loaded (2×45 + 2×10 on guys side) (1×45 + 1×25 on girls side)
FITNESS
PERFORMANCE
“Cindy”
20 min AMRAP
5 pullups
10 pushups
15 air squats
RX+ perform “Mary”
20 min AMRAP
5 HSPU
10 alt pistols
15 pullups
FITNESS
PERFORMANCE
EMOM x12 minutes
1st; Box Jump Over x8 reps
2nd; hang power clean x8 reps; 135/95
For Time;
100m sled push (45/25)
50 KB swings; 53/35
100m sled push
Walk 400m immediately after Workout
FITNESS
EMOM x12 minutes
1st; Box Jump Over x8 reps
2nd; DB hang power clean x8 reps
For Time;
100m sled push (45/25)
50 KB swings; 53/35
100m sled push
Walk 400m immediately after Workout
PERFORMANCE
4 sets; Power Clean + Hang Power Clean; one set every 2:00, build from 75% of Power Clean
For Time;
Row 800m
66 Wallball Shots
132 dubs (264 single unders)
– rest 2 minutes
16 burpees
32 alt DB snatches
16 burpees
FITNESS
4 sets; Power Clean + Hang Power Clean; one set every 2:00, keep it light
For Time;
Row 800m
44 Wallball Shots
122 single unders
– rest 2 minutes
16 burpees
32 alt DB snatches
16 burpees
PERFORMANCE
Push Press; 5×5
– perform 3-7 supinated grip strict pullup after each set
for time;
70 dubs/140 single
20 burpee over bar
20 deadlift; 225/155
– rest 2 minutes, x2 sets
FITNESS
Push Press; 5×5
– perform 3-7 suppinated grip strict pullup after each set
for time;
140 single
20 burpee
20 Sumo KB deadlift
– rest 2 minutes, x2 sets
STRETCH/COOLDOWN
Pigeon x:20sec/side
Seated, single leg forward fold x:20sec/side
Seal Stretch x:40sec
PERFORMANCE
Sprint Tri Pyramid
Ski 750m/600m
bike 50/40 calories
run 1 mile
bike 50/40 calories
ski 750m/600m
FITNESS
PERFORMANCE
Back Squat; tough triple OR 3×10
8 min AMRAP
3, 6, 9, 12, 15, etc…
Power Cleans 185/125
HSPU
FITNESS
Back Squat; 3×10
8 min AMRAP
3, 6, 9, 12, 15, etc…
Dual DB power cleans
HR pushups
STRETCH/COOLDOWN
Twisted Cross x30sec/side
Frog x30 sec
Pidgeon x30 sec/side
Frog x30 sec
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