M-1: Front Squat 3-3-3-3-3 @3130 Tempo Notes: Build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. Use 90-95% of that weight for the fifth set. M-2: Row 5 Rounds: 2:00 @ 8-10 2:00 Rest Notes: Aim to build intensity over the duration of the workout.
Rounds 1-2 @ 8, a challenging pace, very hard work but definitely sustainable.
Rounds 3-4 @ 9, just under the threshold.
Round 5 is a maximum effort If sharing rowers ad
M-1: Push Press 5 Sets of 5 @ 90-95% of Last Week's (Or find a Heavy 5) M-2: "D.T" 5 Rounds For Time: 12 Deadlifts, 155#/105# 9 Hang Power Cleans, 155#/105# 6 Shoulder-to-Overhead, 155#/105# TIME CAP: 8:00 GEAR: 2.5 Notes: Choose a weight where deadlifts and shoulder-to-overhead are able to be done unbroken and hang cleans take no more than two sets. Extra Credit: 12:00 For Quality: Assault Bike 1:30 @ 6 PVC Flow 2 Wall Walks 3 Divebomber Pushups 2 Stationary Inchworms
M-1: Snatch + Overhead Squat + Snatch 1-1-1-1, 2x1 L2: Snatch + OHS L1: Hang Snatch + OHS Notes: Build over the first three sets to a challenging but not quite maximal weight. Use 90-95% of that weight for the remaining two sets. M-2: 15:00 AMRAP 20 Dumbbell Box Step-Ups, alternating, 24"/20", 50#/35# 20 Burpees
L2: DB Box Step-Ups L1: DB Stationary Lunge, scale to UB Weight Note: Aim to work at a smooth, consistent pace for the entirety of the set, not breaking more than t
M-1: 4 Sets for Quality: 10 Single Arm Z Press/side 10 Landmine Meadows Rows/side 0:30-1:00 Hollow Hold/Hollow Rock Notes Press, Row: Moderate weight, controlled reps. Hollow: Goal is to perform full 1:00 hollow hold. To progress to this, start with performing hollow hold for 20-30 seconds and then hollow rock the remainder of the minute, gradually increasing. M-2: Every 4:00 | 4 Rounds 400m Run 6 HSPU 2" Def 1 Rope Climb L2: 400m Run Modified HSPU
Modified Rope Climb L1: 20
M-1: "Triple Three" For time:
3-mile run Complete this workout in teams of 2 or 3. *1 person working at a time, work may be partitioned as teams see fit, but must be done in the order written Extra Credit: Front Squats 5 Sets of 3 *Complete all at 90-95% of last week
M-1: Power Clean 5 Sets of 3 *Do all sets at 90-95% of last week *Or build to a heavy set of 3 M-2: 4 Rounds For Time 15 DB Power Cleans 50#/35# 25/20 Pushups --12:00 Time Cap-- L2: 40#/25# Modified Pushups L1: 25#/10# Barbell Pushups Extra Credit: 4 Sets of 100ft/Side of High Low Farmers Carry *Carry one DB below your waist, and one DB overhead
M-1: Back Squat 10-10-10-20 *Build to a Heavy Set of 10 *Use 80-85% of Heavy 20 for Set of 20 M-2: 8 Rounds 200m Run *Alternate w/ Partner for 1:1 Rest Extra Credit: M-1: 15:00 EMOM a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows) b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up) c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)
M-1: Push Press 5 Sets of 5 *Use 90-95% of last weeks heavy for all sets *Or find a heavy set of 5 M-2: 15:00 AMRAP 10 KB Single Arm Push Press (L) 70#/55# 10 KB Single Arm Push Press (R) 15 Toes to Bar 20 Russian KB Swings L2: 55#/35# Hanging Leg Raise L1: 35#/18# Tuck Ups Extra Credit: 12:00 EMOM a) 10 Front + Back Hops Over Low Object b) 5 Single Arm Bottoms Up KB Press c) 20 Lateral Hops Over Low Object d) 12 Russian KB Swings