Men/Women EMOM=1 Burpee Until you finish: 10 Rounds: 20 Double Unders/40 Singles 2 Muscle-Ups 4 Thrusters 95/65 6 Box Jumps 24/16 Beginner: Men/Women EMOM=1 Burpee Until you finish: 10 Rounds: 20 Singles 2 Pull-Ups 4 Thrusters 45/35 6 Box Jumps 16
Men/Women 3 Rounds: 400m Run 10 Push Press 135/75 10 Box Jumps 30/24 15 Ring Push-Ups 15 Wall Balls 20/14 Rest 90
Men/Women 10 Rounds: 200m Row Rest 30 3 Rounds: 20 KB Cleans 55/25 20 Reverse Sit-Ups 20 Ring Rows Rest 60
Week 5 of 6 Tuesday: 5 x 2 Squat Clean from 2 @ 70% of 1RM C&J, if you make 4 out of 5 go up 2.5 kg next week 4 x 3 Push Press @ 60% of 1RM C&J, if you make 3 out of 4 go up 2.5 […]
Men/Women Strength: 6 Rounds: 15 sec max pull-ups, 15 sec max shoulder press 10%, rest 60 HIT: 14min EMOM 2 Squat Cleans 135/85 4 Push-Ups 6 Box Jumps 24″/16″ 8 Sit-Ups (can’t finish, subtract a rep)
Men/Women 100 Double-Unders/250 Singles 2 Heavy Deadlifts Run 200m Rest 90 3 Rounds: 15 Roll-Outs 10 Box Jumps 30″/24″ 5 DB Snatches 40% Rest 60 Then: 100 Double-Unders/250 Singles 2 Heavy Deadlifts Run 200m
Men/Women Strength: Max 3 Power Cleans, then drop set 3×3 at minus 10% HIT: 3 Rounds: 30 Wall Balls 20/14 20 KB Swings 70/35 10 Deadlifts 225/135 Rest 90 seconds Beginner: 3 Rounds: 30 Wall Balls 14/10 20 KB Swings 55/25 10 Deadlifts 135/85 Rest 90 seconds
Men/Women Partner Workout 3 Rounds: 15 Burpees 200m Run Then: Rest 2 minutes 3 Rounds: 5 Power Cleans 135/85 5 Front Squats 5 Push Press 5 Back Squat 200m Run
Men/Women 5 Rounds: 200m Run 5 Pull-Ups 10 KB Swings 70/35 5 Box Jumps 30″/24″ 10 Burpees Beginner: 4 Rounds: 200m Run 5 Pull-Ups 5 KB Swings 55/25 5 Box Jumps 24″/16″ 5 Burpees
