Clean and JerkE2MOM x 9Starting at 60% Build the weight every minute until you reach a heavy single for the day Rounds 1-3) 3 Seated High Box Jumps (Aim for Higher Box, not jump)3 Clean and Jerks (Singles) Rounds 4-6) 3 Seated High Box Jumps2 Clean and Jerks Rounds 7-9) 3 Seated High Box Jumps1 [...]
Every 5:00 x 9 Rounds (Fitness) 1) 15/20 Cal C2 Bike20 Wallballs (14/20)50 Double Unders (Cap @ 4:00) 2) 12/16 Cal Row20 Double DB Snatch (20/35)12 Deficit Push Ups 3) 9/12 Cal Ski20 Box Jump Overs (20/24")12 DB Push Press (20/35) (Comp) 1) 20/25 Cal C2 Bike20 Wallballs (14/20)100 Double Unders (Cap @ 4:00) 2) [...]
Complete in a waterfall style. You cannot move onto the next station unless it is free. Each teammate will complete 5 rounds. Teams of 4 - 5 Rounds (Fitness)15 Power Cleans (55/75lbs)200m Run12 Single DB Front Rack Lunges (35/50)12 Burpees To Plate12 Medball Sit Ups (to Overhead Press) (Comp)15 Power Cleans (80/115lbs)200m Run15 Double KB [...]
Low Bar Back Squat (Fitness)3 x 10 w/Slow Tempo Then 5 Sets of 5 @ Moderate Weight (Comp)3 x 10 w/Slow Tempo Then Build To a Heavy Set of 3 Lower Accessory50-40-30-20Banded Hamstring CurlsBanded MarchesSeconds Weighted Wall Sit Upper Accessory4 RoundsMax Effort Single Arm DB Strict Press (No rest between sides - leave 2 reps [...]
EMOM x 12 (Fitness)1) Handstand Push Ups2) 0:30 Row For Cals3) 20 Alternating DB Snatch (Rest 2:00) EMOM x 121) Toes To Bar2) 0:30 Echo Bike3) DB Hang Clean and Jerk (Single Arm) (Comp) 1) Handstand Push Ups2) 14/18 Cal Row3) 20 Alternating DB Snatch (35/50) (Rest 2:00) EMOM x 121) 15 Toes To Bar2) [...]
6:00 AMRAP (Fitness)6 DB Burpee Squat Clean Thrusters (20/35)30 Double Unders (Comp)6 DB Burpee Squat Clean Thrusters (35/50)60 Double Unders
Teams of 2 AMRAP 24:00Alternate Movements with Partner (Fitness)7/12 Cal Ski1 Rope Climb2 Wall Walks7 Pull Ups / 12 Ring Rows7/12 Cal C2 Bike (Comp)5/8 Cal Ski2 Rope Climbs3 Wall Walks3 x 50' Shuttle Run3 Bar Muscle Ups
For Time (Fitness)3 Rounds12 Deadlifts (105/155lbs)12 Double Jump Burpees Over Bar 3 Rounds5 Deadlifts (135/185lbs)5 Burpee Box Jump Overs (20/24") (Comp)3 Rounds15 Deadlifts (155/225lbs)15 Double Jump Burpees Over Bar 3 Rounds5 Deadlifts (205/315lbs)5 Burpee Box Jump Overs (20/24")
Teams of 2 For Total Reps 5min AMRAP2 Rounds:20 Thrusters 55/7520 Pull-upsIRT max # echo bike cals (2:00) 5min AMRAP2 Rounds:20 Wallballs 14/2010 Wall WalksIRT max # burpees (2:00) 5min AMRAP2 Rounds:20 Hang Power Cleans 65/9520 Goblet Squats 1/1.5pIRT max # cal row (2:00) 5min AMRAP2 Rounds:20 Russian KB Swings 1/1.5p20 Box Jump Overs 20"/24"IRT [...]
For Time (14:00 Cap) (Fitness)9-7-5-5-7-9Squat Clean (80/115lbs)Handstand Push Up100m Run between Sets (Comp)9-7-5-5-7-9Squat Clean (105/155lbs)Strict Handstand Push Up100m Run between Sets
