Monday
For time (26 min cap)
Accumulate 3:00 in a HS Hold
Then…
100 Air Squats
150ft Handstand Walk
100 Air Squats
30 Handstand Push ups
Monday
From 0:00 to 10:00
250/225m Row
15 Hang Clean and Jerks, 95/65
75 Double Unders
15 Hang Clean and Jerks, 95/65
250/225m Row
From 10:00 to 20:00
250/225m Row
12 Clean and Jerks, 135/95
75 Double Unders
12 Clean and Jerks, 135/95
250/225m Row
At 20:00
500m Row
10 Clean and Jerks, 185/135
Monday
6 Rounds for Total Time (35 min cap)
15 Bar Facing Burpees
25/20 Calorie Bike or Row
6 Cleans
** 1 min Rest **
Monday
AMRAP 8
6 Barbell Biceps Curls
10 HEAVIER Band Triceps Extensions
20 LIGHTER Band Triceps Extensions
12 DB Bench Press, athlete’s choice
5 Rounds For Time (17 min cap)
15 DB Hang Power Cleans
10 DB Push Press
100ft Double DB Farmers Carry
Monday
“31 Heroes” Partner Workout
AMRAP 31
Partner A: 400m Burden Run, 45/25lbs Sandbag
Partner B: AMRAP
8 Thrusters, 155/105
6 Rope Climbs
11 Box Jumps, 30/24
Monday
E2MOM x 5
12 Barbell Box Step-Ups, 6 each leg; build as desired
5 Rounds for Time (18 min cap)
8 Burpee Box Jump Overs, 24/20
10 Double DB Squats, 50s/35s
12/10 Calorie bike
** Rest 1 minute after each round
Monday
E2MOM x 5
1 Tempo Front Squat @ 33X1
***Heavy for the day
3 Rounds for Time (20 min cap)
5 Thrusters, 135/95
5 Bar Facing Burpees
** Rest 1 minute **
3 Rounds for Time
7 Thrusters, 115/75
7 Bar Facing Burpees
** Rest 1 minute **
3 Rounds for Time
9 Thrusters, 95/65
9 Bar Facing Burpees
Monday
EMOM 30
M1: 13/11 Calorie Bike/Row/Ski
M2: 15 Wall Balls, 20/14
M3: 10-12 Toes to Bar
M4: 13/11 Calorie bike/row/ski, differ from M1
M5: 15-20 Abmat sit-ups
M6: 15 American Kettlebell Swings, 53/35
Monday
Every 2:30 for 5 Rounds
100ft Double KB/DB Front Rack Walking Lunges
20 min Up-Ladder, with a Partner; You go, I go.
2 Wall Balls, 20/14
2 Calorie Row
4 Wall Balls
4 Cal Row
(n+2) Wall Balls
(l+2) Cal Row
