For Time With a Partner
100 Double Unders
90 Split Jumps
80 AbMat Sit-ups
70 Air Squats
60 Russian Kettlebell Swings, 24/16 kg
50 Medicine Ball Cleans, 20/14 lbs
40 Push-ups
30 Row Calories
20 Pull-ups
10 Handstand Push-ups
6 Ring Muscle Ups
30 Minute time limit
Then
Death By 10 Meters
Strength Deadlift Wave Load: Warm-up to a max effort set of 8 then perform the following rep sequence as an emom with the same weight at 2-0-2 tempo. 8-6-5-4-3-2-1 Then Hope 3 rounds, 1 min per station, of: Burpee Power Snatch, 75/55 lbs Box Jump, 24/20 in Thruster, 75/55 lbs Chest-to-bar Pull-up Rest 1 min…
Strength/Skill Alternating Every other minute for ten minutes 3 Pause Squat Snatch 8 Box Jumps No touch and go set up every rep and pause for 3 seconds at the knee. Then Split Group into two groups where group A does one workout A and the other does B and at…
Strength Bench Press Wave Load: Warm-up to a max effort set of 8 then perform the following rep sequence as an emom with the same weight at 2-0-2 tempo. 8-6-5-4-3-2-1 Then 4 rounds for time of: 10 Pull-ups 10 Shoulder to Overhead, 115/75 lbs 10 Box Jumps, 24/20 in 10 Minute Time Cap Buyout Narrow…
Strength/Skill Alternating Every other minute for ten minutes 3 Pause Squat Clean and Jerk 8 Bar Facing Burpees No touch and go set up every rep and pause for 3 seconds at the knee. Go up to but not heavier than 75% of max Rx+ 10 Bar-facing burpees. Or 12 if you…
Strength Squat wave load: Warm-up to a max effort set of 8 then perform the following rep sequence as an emom with the same weight at 2-0-2 tempo. 8-6-5-4-3-2-1 Then 5 Minute AMRAP of the following 10 Box Jumps 24/20 20 Alternating Dumbbell Snatches 50/35 10 Pullups Rest Exactly 5 minutes and repeat. Rx+ Do…
Fatal 40 For Time in teams of 2 40 Wall Balls 20/14 40 Hang Cleans 95/65 40 Pull-Ups 40 Deadlifts 95/65 40 Push-Ups 40 Box Jumps 24/20 40 Dumbbell Snatches 50/35 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches 95/65 40 Double-Unders 40 Sit-Ups 40 Burpees 400 meter Run at the start and after each…
Strength Take 20 Minutes to determine a 1 rep max of the following: Deadlift Then Yes, this is the same workout as last week without the burpee buy-in and a 4th round. 0:00 – 2:00 AMRAP of the following complex without putting the bar down (there is a 5 burpee penalty for dropping the bar)…
Allison’s Farewell Workout
Run 800
20 Overhead Squat 95/65
20 Box Jumps 30/24
20 Pushups
20 Hang Squat Clean 135/95
20 Wall Balls 30/20
20 Abmat Situps
Run 800
Buyout
Go for a run or row and stay hydrated.
Strength Take 20 Minutes to determine a 1 rep max of the following: Bench Press Then Mini DT 5 rounds for time of: 9 Deadlifts 135/95 6 Hang Power Cleans 135/95 3 Push Jerks 135/95 Please DO NOT upscale this workout to a full weight DT. Everything else is super heavy this week and the…
