Double Trouble
Double Trouble For time (18 cap)2 Rounds of30 Handstand push ups30 Ring Dips30 Box Jump Over 24/20″30 Kettlebell Swing 70/44#
30 x 30
30 sets of30 on/ 30 offBike or Row
Walking Deads
StrengthEMOM 8 Sets2 Deadlifts Walking DeadsAMRAP 20400m Run15 Deadlift 225/155100′ Walking Lunge
Quad Lock
Strength20 Rep max Front squatEvery 2 minutes for 5 setsSet 1: 10 reps empty barbellSet 2: 10 reps light weightSet 3: 5 reps moderate weightSet…
Strange Times
Strength Every 90 seconds for 8 sets:3 Power Clean and Jerk (Touch and Go) Strange Times7 Sets of1:15 on/ :30 seconds off:8 Bar Facing BurpeesMax…
Biker Squats
Prehab2 Sets of10 Tricep openers5 Slant board squats StrengthEMOM 10 sets1 Power snatch + 1 Overhead squat Biker Squats7 rounds of1 minute on/ 1 minute…
Murph Test
Murph Test5 Rounds of5 minutes on/ 1 minute off400 Meter runMax effort rounds of CINDY IRT* With weight vest.
CardioCore
CardioCoreEMOM 30M1: BikeM2: 10 Sit upsM3: Row or Run
Dumb Lunge
Prehab2 Sets of5 knee over to lunges Strength Every 2 minutes for 7 Sets5 Back squats Dumb LungeAMRAP 128 Lateral burpees over the DB50′ Overhead…
Up & Up
Prehab2 Sets ofForearm wall crawl StrengthEvery 90 seconds for 7 sets3 Deadlifts + 1 Hang clean + 3 Push jerks Up & UpFor time (14…