Teams of 3 - 24:00 AMRAP (Fitness) 21/30 Cal Ski or Standing C2 Bike 30 Bench Press (80/115lbs) 10-20-30-40 Etc Burpee Box Jump Over (20/24") (Comp) 21/30 Cal Ski or Standing C2 Bike 30 Bench Press (95/135lbs) 10-20-30-40 Etc Burpee Box Jump Over (20/24")
4:00 Work / 2:00 Rest x 3 (Fitness) 2 Rounds 6 Power Snatch (65/95bs) 15 Wallballs AMRAP Front Rack Reverse Lunge (Comp) 2 Rounds 6 Power Snatch (95/135lbs) 18 Wallballs (14/20) AMRAP Front Rack Reverse Lunge
Every 3:00 for 5 Sets X’ Second Echo Bike Sprint 10 DB Front Squats Row for Recovery IRT until 2:30 Athletes Test Max Watts on Echo Bike If over 1000w - Sprint for 0:08 Seconds If between 700-1000w - Sprint for 12 Seconds If Under 700w - Sprint for 15 Seconds
For Time (Fitness) 400m Run 40 Push Press (55/75lbs) 400m Run 40 Thrusters 400m Run (Comp) 400m Run 50 Push Press (65/95lbs) 400m Run 50 Thrusters 800m Run
Every 2:00 x 8 Rounds (Fitness) 5 Bar Facing Burpees 6/9 Cal Row Add 1 Cal Per Round (Comp) 8 Bar Facing Burpees 8/12 Cal Bike Add 1 Cal Per Round
Teams of 3 For Time 120 DB Thrusters (20/35lbs) 30 DB Box Step Overs (20/24") 30 Deficit Push Ups 200m Run 90 DB Thrusters 45 DB Box Step Overs (20/24") 45 Deficit Push Ups 400m Run 60 DB Thrusters 60 DB Box Step Overs (20/24") 60 Deficit Push Ups 800m Run
Deadlift Specific Weakness Work If you find the bottom half of the Deadlift is the toughest - the bar moves but stops or slows when it leaves the floor - follow A. If you struggle to stand the bar all the way up as it approaches knees or passes - Follow B A) Deficit Deadlift [...]
AMRAP 25:00 50 Cal Bike 50 Power Cleans (65/95lbs) (or Double Unders if they came on Wednesday) 50 DB Lunges (20/35lbs) 50 Burpees 50 Toes To Bar / 100 Sit Ups
“Sophie’s Choice 2023" Teams of 2 For Time Divide the work evenly (as possible) with one athlete working at a time One Barbell (unless mixed team). They must load/unload weight for each movement. 4 Rounds For Time 31 Pushups 31 Power Cleans 95/135 31 Situps 31 Push Presses 65/95 31 Good Mornings 45/65 31 Pullups [...]
