Push Start
StrengthEvery 90 seconds for 6 setsStrict press8-5-3-1-1-1 Push Start5 sets of1:15 on/ 1:15 off15/10 Calorie bikeMax effort Push press (@100% of Strict press 1RM) IRT*From…
Big Six
Big SixFor time (6 cap)20-18-16Dumbbell step ups 24/20 (50/35)*50 double unders before every roundRest 2 minutesFor time (6 minutes)20-18-16Knee to elbowsDumbbell snatch 50/35Rest 2 minutesFor…
Squat & Hop
StrengthEvery 2 minutes for 5 set3 Back squats Squat & HopAMRAP 15200 Meter run10 Back squats (BW)20 Box jumps 24/20
Bar & Cycle
StrengthEMOM 101 Deadlift1 Hang clean1 Push jerk Bar & Cycle4 Sets3 minutes on/ 3 minutes off21/16 Calorie bike9 Deadlifts 155/1056 Push jerks 155/105Max effort Bar…
R & R Sprint
R & R SprintEvery 4 minutes of 7 sets500/ 400 meter row200 Meter run
Ringer
Prehab2 sets of10 slant board squats5 hip airplanes 20 Rep max Front SquatsEvery 2 minutes for 5 setsSet 1: 10 Empty barbellSet 2: 10 light…
Power Bar
Strength Every 90 seconds for 8 sets2 Power cleans Power BarFor time (12 Cap)5-10-15-20Power cleans 115/75Toes to bar
Mini Murph
Mini MurphFor time800 Meter runthen5 rounds of20 Air squats15 Push ups10 Pull upsthen800 Meter run*With vest. Weekly OverviewTUES: Power clean + Toes to barWED: Front…
Kettle Crawler
Prehab2 sets7 Seated good morning7 Slant board jefferson curls Kettle Crawler5 Sets1:30 on/ 1:30 off18/13 Calorie row10 Double kettlebell russian swing 106/70Max effort Wall walks…
Regional Event 3
Prehab2 Sets10 Knee over toe lunges10 Single leg RDL w/ Dumbbell Regional Event 3For Time (18 cap)100′ DB OHWL 50/35100 Double unders50 Wall balls 20/1410…