Community. Coaching. Caring. Since 2009.
Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
12 Push Press (115#/75#)
10 Toes-to-bars
8 Ball Slams (30#/20#)
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
3 RFT: Run, Deadlifts and Box Jumps3 rounds for time of:
Run 400m
12 Deadlifts (275#/185#) Touch and Go
21 Box Jumps (24″/20″)
Lifting: Bench Press and Bent Over Barbell RowsBench Press 3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3, using heaviest weight per set
* Alternate lifts each set
For time:
50 Wall Balls (20#/14#)
10 Muscle Ups
40 Wall Balls
8 Muscle Ups
30 Wall Balls
6 Muscle Ups
20 Wall Balls
4 Muscle Ups
10 Wall Balls
2 Muscle Ups
* Scale to BMU or Strict pull-ups
Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
* Choose a load that allows you to go UB or 2 sets each round
Every 1 min for 12 mins, alternating between:
2 Power Snatches, pick load
30 Double Unders
* PS are singles, not touch and go. Use mats.
As a Team of 2 complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
Every 1 min for 12 mins, alternating between:
2 Power Snatches, pick load
30 Double Unders
Shoulder Press 5-5-5Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 400m
60 Air Squats
Run 400m
45 Push-ups
Run 400m
30 Pull-ups
Run 400m
15 Handstand Push Ups
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1
AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and BurpeesComplete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Shoulder-to-Overheads (135#/95#)
5 Burpees
Weighted Ring Dip 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted, strict dips
