1:00 Row/Bike
5 Inchworms + 2 Push Ups
1:00 Row/Bike
10 Single Arm Dumbbell Strict Press each arm
1:00 Row/Bike
40 Double Unders or 80 Single Unders
Strict press 5 x 2 AHAP
5 Rounds for Time:
250m Row
40 Double Unders
5 Dumbbell Thrusters (50/35#)
3 x 50’ Handstand Walk; OR
3 x 3 Wall Walks; OR
3 x 1:00 Handstand Hold; OR
3 x 1:00 Plank Hold
Tabata
For Time:
25 Power Cleans (185/125#)
50/40 Calorie bike or rower
25 Pull ups
25 Push ups
50/40 Calorie Bike or rower
25 Power Cleans (185/125#)
4:00 (30 easy/30 hard) on rower or bike
Back Squat
6 x 4 @ 80%
Every 1:30 for 15 Minutes:
10 Burpees
10 Toes to Bar
50 Ab Mat Sit Ups for quality
Tabata
90 Second AMRAP of Handstand push ups
*MOVEMENT OF THE MONTH
Every 2 Minutes for 8 Minutes:
200m run
50 Double Unders
-2 Minute Rest-
Every 2 Minutes for 8 Minutes:
200m Run
10 Push Press (155/105#)
2,000m Row Time Trial (Re-test!)
Power Clean (25 Minutes)
5 x 2 @ 80% of 1RM
Back Squat 4 x 6 @ 70%
18 Minute Alternating EMOM:
150m Run
10 Burpee Box Jumps (24/20#)
5 pull Ups
Every :30 for 10 Minutes:
1 Snatch @ 75% of 1RM
10 Rounds for Time:
3 Power Snatch (135/95#)
6 Handstand Push Ups
24 Double Unders
Time Cap = 20 Minutes
4 Rounds for Time:
500m Row
12 Bench Press (pick load)
3 Rope Climbs
2 Minute Rest
Deadlift 3 x 1 @ 95%
(modified) “Macho Man”
EMOM until failure, complete:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Jerks (135/95#)
5 Rounds for Time:
10 Hang Power Cleans (135/95#)
20/15 Calorie Row
50 Double Unders
4 Sets for Quality
15 Ring Dips
:45 Plank Hold
Snatch Grip Push Press + Snatch Balance
5 x 1
5 Rounds for Time:
15 Overhead Squats (95/65#)
15 Pull Ups
Time Cap = 15 Minutes
4 Rounds:
5 x 100m Row
10 Tempo Dumbbell Bench Press
Deadlift 3 x 3 @ 90%
For Time:
60 behind-the-neck strict press (45/35#)
Every time you break complete 10 reverse barbell curls (45/35#)
A) Tabata (8 Rounds :20 ON/ :10 OFF)
Hollow Rocks
B) Single Arm Ben Over Dumbbell Rows
4 x 10/arm
5 rounds:
4 Minute AMRAP of
400 m run
1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
Max reps in time remaining: Power snatch (95/65#)
2 Minute Rest
Push press
5 x 2
For Time:
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
1 Rope Climb
200m Run
Time Cap = 20 Minutes
Alternate Movements every 2:30 for 25 Minutes:
300m Row
15/12 Cal Assault Bike
Squat clean
3 x 1
Every 5 Minute for 20 Minutes:
10 Front Squats (185/125#)
12 Burpees
12 Pull Ups
2 x 1200m row
Bench press
5 x 2
10 inverted rows after each set
Deadlift
3 x 5 @ 85%
7 Rounds for Time:
5 Power Clean and Jerks (185/125#)
15 Ab Mat Sit Ups
Time Cap = 15 Minutes.
For Time:
Buy In:
3,000m Row
Then,
5 Rounds:
10 Push Jerk (95/65#)
10 Ab Mat Sit Ups
10 Kettlebell Swings (53/35#)
