EMOM 12 alternate between
a) 40 sec double under/triple under/single under practice
b) 20 sec kb snatch right/ 20 sec kb snatch left
For time:
Row, 1000m
30 Line Facing Burpees or UP downs
Row, 750 m
20 Line Facing Burpees
Row, 500 m
10 Line Facing Burpees
Row, 250 m
5 Line Facing Burpees
Time cap: 22 mins
Strength Squad: Bench and Back Squat
1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch ], pick load
Every 2 mins for 10 mins.
“3 rounds for time of:
21 Toes-to-bars or hang knee raise or toe to pole
5-7 Power Snatches, 95/65 lbs or pick load
5-7 Hang Power Snatches, 95/65 lbs
5-7 Squat Snatches, 95/65 lbs
Athlete Instructions- The set doesnt count if not unbroken
Power Snatches- unbroken
Hang Power Snatches- unbroken
Squat Snatches- unbroken
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max
Only log the heaviest 1 rep lifts, do not include sets prior.
For time:
50/40 Air Bike Calories
Time cap: 4 mins
Go hard and go fast my friends
Strength Squad: Deadlift and Strict Press
As many reps as possible in 2 mins of:
Bench Press, 155/95 lbs or pick load you have been using for this challenge
For time:
Row, 1000 m or scale to 800m
— then —
5 rounds of:
10-20 Pull-ups or Ring rows
7 Push Jerks, 115/75 lbs or pick load
Time cap: 20 mins
Partner workout
Complete as many rounds as possible in 24 mins of:
3 Power Snatches, pick load or 6 db snatches
6 Lateral Burpee Over Bars
12 Air Squats
Athlete Instructions
Complete in teams of 2.
Complete as-
4 SETS (Each/1:1)
3:00 AMRAP
3 Power Snatch
6 Lateral Burpee Over Bar
12 Air Squats
3 rounds
8/8 Bulgarian Split Squat
10/10 elevated single leg calf raise
10-20 plank shoulder taps
6 Push Press, pick load
Every 2 mins for 8 mins.
Athlete Instructions
Start Moderate and Build to Moderate Heavy (RPE 7)
10 rounds for time of:
Row, 200/175 m
35 Double Unders or Single unders
8 Push Press, 95/65 lbs or pick load
time cap 20 min
5 rounds, each round for time, of:
15/12 Air Bike Calories
10 Box Jump Overs, or Step Overs
5 Back Squats, 225/155 lbs or pick load
Go every 4 mins.
Athlete Instructions
Bar comes from the rack
3 rounds
5-10 ab wheel rollouts
10-20 db russian twists
10 arch ups
3-5 Turkish Get ups per arm
Strength Squad: Bench and Back Squat