Every 2:30 for 10 mins:
8 Front Squats, pick load
For time:
10 Single Arm Dumbbell Thrusters, pick load
15 Push-ups
15 Single Arm Dumbbell Thrusters,
25 Push-ups
20 Single Arm Dumbbell Thrusters,
35 Push-ups
25 Single Arm Dumbbell Thrusters,
45 Push-ups
30 Single Arm Dumbbell Thrusters,
time cap 15 min
Dumbbell Snatch 2 Reps
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Complete on an 8 min clock.
Build up to a Heavy DB Snatch on each Arm
In 15 mins, for max reps of:
40 Burpee Box Jump Overs, or updown box step ups
80 Pull-ups or jumping pullups
40 Burpee Box Jump Overs,
max reps in remaining time Dumbbell Snatches, 50/35 lbs or pick load
then
3 rounds for quality of:
25 ft kb suitcase carry per side
Side Plank, 30-90 seconds per side
For time:
3 rounds of:
30 Wall Balls,
20/16 Row Calories
8 Wall Walks or inchworms with pushup
— then —
3 rounds of:
15 Wall Balls,
15/12 Row Calories
4 Wall Walks or inchworms with pushup
25 min time cap
3 rounds
20 db Russian twists
10 archups
10/10 single leg calf raises
10 hammer curls
Push Press 8 Reps
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete on a 10 min clock.
Build to a Heavy 8-Rep Push Press
“1x [ 5 Deadlifts + 4 Power Cleans + 3 Shoulder-to-Overheads ], pick load
Every 2 mins for 20 mins.”
Strength Squad: Bench and Squat
Complete as many rounds as possible in 25 mins of:
25/20 Air Bike Calories
30 Alternating Lateral Box Step Overs, 24/20 in
40 Walking Lunges
50 Double Unders or single unders
3-4 rounds for quality of:
10 Strict Toes-to-bars or hanging knee raises
20 Banded Paloff Press
“Front Squat 8 Reps
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete on a 12 min clock.
Build to a Heavy 8-Rep
2 rounds for time of:
Run, 800 m
40 Toes-to-bars or hanging knee raises
25 Thrusters, 95/65 lbs or db thrusters
Strength Squad: Strict Press and Deadlift
As many reps as possible in 2 mins of:
Bench Press, 155/95 lbs or pick load that you will use for the month
record your reps
5 rounds, 2 mins each, for max reps of:
10 Lateral Burpee Over Bars
10 Hang Power Cleans, 155/105 lbs or pick load or db cleans
max reps in remaining time Push-ups
Rest 1 min
then
3-4 rounds for quality of:
20 Banded Chest Flies
20 Banded Rows