Monday

Every 1:30 for 5 rounds
3 Deadlifts
6 DB Z-Press

For time (16 min cap)
100/80 Calorie Assault Bike
80 Wall Balls 20/14
40 Deadlifts, 35% 1RM or 135/95, if 1RM is not known
** Rest 5 mins **
For time (8 min cap)
20 Deadlifts, 40% 1RM or 155/105, if 1RM is not known
30 Wall Balls
40/32 Calorie Assault Bike

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Monday

EMOM x 8
1 HEAVY Bench Press. 85%+

3 Rounds for Time (17 min cap)
100 Double Unders
50 Alternating DB Snatches, 50/35
25 Toes To Bar

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Monday

10 Rounds for Time (35 min cap)
2-4-6-8-10-12-14-16-18-20
Burpees Over The Bench
20-18-16-14-12-10-8-6-4-2
Bench Press 135/95 OR 50% bench press max
***200m run (250m row) before each round

**30 air squat penalty for any failed bench press

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Monday

EMOM 10
Heavy
2 Power Snatches

Light/Moderate
4 DB Snatches
6 Cal Bike

AMRAP 15
35 Double Unders
15 Power snatches, 75/55
12 Overhead Squats, 75/55
9 Lateral Bar Burpees

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Monday

Every 2:15 for 6 rounds
Heavy
3 Overhead Squats
+
20 Glute brisdges, banded

Light/Moderate
4 Alt. Step Back Lunges, Left hand-Front Rack/Right hand-Overhead
4 Alt. Step Back Lunges, Left hand-Overhead/Right hand-Front Rack
+
20 Glute Bridges, banded

AMRAP 12
14 Double DB Snatch
10 Double DB Front Rack Squats
100m Run (150m Row or 8/6 Cal Bike)

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