Workouts
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- AMRAP
- As Many Reps/Rounds As Possible
- FT
- For Time
- SDHP
- Sumo Deadlift High Pull
- STOH
- Shoulder To Overhead
- DB
- Dumbbell
- WB
- Wall Balls
- UB
- Unbroken
- GTOH
- Ground To Overhead
- DU
- Double Unders
- TGU
- Turkish Getups
- EMOM
- Every Minute On The Minute
- EOMOM
- Every Other Minute On The Minute
- CTB
- Chest To Bar
- K2E
- Knees To Elbows
- T2B
- Toes To Bar
- OHS
- Overhead Squat
- ME
- Max Effort
- AFAP
- As Fast As Possible
- BURPEE OTB
- Burpee Over The Bar
Squat clean
4x2 @ 70-75% of 1RM (must pause :01 in bottom of squat)
4x1 @ 75-80%
3 rounds
x30 Kb swings (53/35)
200' bear hug carry
*perform 20 DUs every 2 minutes including 0:00
Strict Press
3x5 @ 75%
Accessory:
2-3x10-12 tricep kickbacks each arm
90/65 cal row
x10 strict pull ups
x60 weighted box step overs (50/35)
x10 strict pull ups
x60 burpee
x10 strict pulls
Squat snatch
4x2 @ 70-75% of 1RM (must pause :01 in bottom of squat)
4x1 @ 75-80%
12:00 AMRAP
x12 HSPU
200' empty sled push
x12 hang power clean (95/65)
Sumo Deadlifts
5-4-3-3-3-2-2-1
*goal is to build to something comfortably heavy (RPE of 8)
4 rounds
x10 thrusters (95/65)
x20/16 echo sprint
rest 3:00
Back Squats
5x5 @ 85% of 5RM from last week
15:00 EMOM
1: x12-15 ski cals
2: x8-10 box/bench clears
3: x12-15 T2B
with 3 people at a station (1 working the other 2 resting)
4 rounds
ME bench press*
:90 sandbag hold (100/70)
*choose a weight that fresh would allow you to get no more than 15 reps
With a partner:
800m run together
120 Kb swings at 53/35 (break how you want)
30 wall walks (break how you want)
800m farmers carry (both walking, switch weights when you want)
Squat clean
x15 reps to climb up to something that is moderately heavy
12:00 AMRAP
x9 clean and jerks (95/65)
x15 box jump overs
x21 abmat situps