Workout of the day

Back squat 5 x 8

100 weighted ab-mat sit-ups with partner

4 RFT
time cap: 15 min.

20 m OH-lunges 40 kg / 30 kg
5 pull ups
10 Box Jumps
15 DU
20 Burbees

15 cal Air Bike
12 GHD sit up
9 Ring dip

A.
Five sets of:
Overhead Squat x 3 reps
Rest as needed

Build over the course of the five sets to today’s heavy triple.

B.
Find heavy Hang power snatch (85%)

Then,

Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

18-15-12
Thrusters (42,5/30kg),
Pullups

Rest 3min

15-12-9
Thurster
Pull-Up,

rest 3min,

12-9-6
Thruster,
Pull-Up,

rest 3min,

9-6-3
Thruster,
Pull-Up

A.
Every other minute, for 10 minutes:

1. Bar Muscle-up 2-5 or C2B
2. HSPU 5-8 or Handstand hold 30s

B.
Find heavy Bench press,

Then,

Every 3 minutes, for 15 minutes:

Bench press x 5
Strict pull-up x 5-10 or ring row

C.
Every 4 minutes, for 20 minutes (5 sets):
Row 500/400 Meters
40 Double-Unders
20/10 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean
2 Front Squats
4 Burpee
8 Chest-to-Bar Pull-Ups

A.
Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead or front rack Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

8min AMRAP:

9 Burpees
15 Abmat SU
21 KBS 24/16kg

3min Rest

8min AMRAP:

21 Double unders
15 Power snatch 30/20 kg
9 T2B

3min Rest

8min AMRAP:

9 DL 70/50 kg
15 Push-up
21 Box jump 60/50 cm

Score is your total rounds completed.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

gym goat(5)

Power(15)
week 2 pull chart for loads
3@70%
3@80%
3/max reps @90%

Fitcamp
200m farmers carry
20 step ups w/weight
400m run
40 wallballs
800m farmers carry
80 lunges w/weight

Metcon(15)
4rds
12 ohs 75/55
24 mb sit up 20/14
200m mb run 20/14

Metcon-comp(15)
4rds
10 muscle ups
12 ghdsu
200m farmers carry 90/70

Finisher
20 scap push up
30 sec mod y iso hold
100 temp tantrum