EMOM 10, Alternating: 40 seconds on, 20 seconds off: Sumo Deadlifts Candlesticks Then, Dimmel Deadlifts and Barbell Rows 2 sets to failure Then, Hammer Curls and Air Squats 2 sets to failure Then, Shoulder\Lat Stability Instruction Rx\L1\L2 – See Notes Below Stability and durability are the name of the game today. We are not concerned
AMRAP 3: 21 Overhead Squats 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 Overhead Squats 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 12 Overhead Squats 12 Over-the-Erg Burpees Max Calorie Row Rx – (95/65),(115/80),(135/95),(155/105) L1\L2 – Coaches
AMRAP 15: 30 Double-unders 15 Power Cleans 30 Double-unders 15 Toes-to-Bar Rx – (115/75) L1 – (95/55),TTB/V-Ups L2 – Coaches Choice
Teams of 2: 5 Rounds for Time 15 Hang Power Cleans, 135\95 15 S2OH, 135\95 15 lateral burpees over the bar 15 thrusters for time, 135\95 15 cal row You go / I go for each round Part 1 will do 15 thrusters, then partner 2 does 15 thrusters, P1 does 15 HPC, then P2
Teams of 2 6 rounds – Partners Alternate the Buy-In 250m row, while partner holds double front rack into 70 DB Thrusters 50 Cal Row **break up the thrusters and calories any way you want to RX\L1\L2 – Coaches Choice
“Barbara: 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats *Rest 3:00 between rounds. Rx – Pull-Ups L1 – Pull-Ups\Ring Rows L2 – Coaches Choice – Rounds can be scaled back to 3. If a beginner or still building capacity with pull-ups, ring rows should be substituted at an angle that allows for
“Filthy 50” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35#) 50 Hip Extensions 50 Wallballs (20/14#) 50 Burpees 50 Double-unders
Row 2K Time Trial
AMRAP 5: Burpee Box Jump Overs (24/20″) Rest 5:00 AMRAP 4: 10m Shuttle Runs Rest 4:00 AMRAP 3: Power Cleans (You choose the weight) Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105 Rest 3:00 AMRAP 2: Wallball Shots (20/14/10/5) Rest 2:00 AMRAP 1: Max Unbroken Pull-Ups\Ring Rows Rx\L1\L2 – Coaches Choice – Coach\Athlete
Teams of 2: 3 rounds for time: 4 minute row for max meters 30 KB Deadlifts **Teammates will alternate the row every 30 seconds and switch back and forth every 5 reps on the DL. Teammates must tag to switch roles Following the workout, each athlete will use the rest of the class time to