Weightlifting
Sumo Deadlift (10×3)

Focus on tight core with hip hinge. @60% of 3RM. Speed work here means pulling the bar off the floor with speed. Still want control back to the floor.

RED
For Time:
50 Wallballs 20/14lbs
25 Sumo DLHP 95/65lbs
30 Wallballs 20/14lbs
15 Sumo DLHP 95/65lbs
10 Wallballs 20/14lbs
5 Sumo DLHP 95/65lbs

WHITE
For Time:
40 Wallballs 16/14lbs
20 Sumo DLHP 75/55lbs
20 Wallballs 16/14lbs
10 Sumo DLHP 75/55lbs
10 Wallballs 16/14lbs
5 Sumo DLHP 75/55lbs

BLUE
For Time:
30 Wallballs 14/10lbs
20 Sumo DLHP 65/45lbs
20 Wallballs 14/10lbs
10 Sumo DLHP 65/45lbs
10 Wallballs 14/10lbs
5 Sumo DLHP 65/45lbs

So Sleepy!

Weightlifting
Clean and Jerk (5-5-5-5-5)
@75%, drop and reset
Rest 2:00 b/t sets

RED
2 Rounds:
15 Calories on Bike or Rower
15 Toes to Bar
15 Clean and Jerk 115/85lbs

WHITE
2 Rounds:
10 Calories on Bike or Rower
10 Knee Raises with Lever
10 Clean and Jerk 95/65lbs

BLUE
2 Rounds:
8 Calories on Bike or Rower
8 Lying Toes to Bar
8 Clean and Jerk 75/55lbs

Weightlifting
Box Squat (2-2-2-2-2-2)
6×2 @ 80+%

RED
Run 1 Mile
then
12-9-6
Front Squat 185/115lbs
Chest to Bar

WHITE
Run 1200m
then
12-9-6
Front Squat 155/105lbs
Pull-Ups or Strict Banded PUs

BLUE
Run 800m
then
12-9-6
Front Squat 115/75lbs
Ring Rows (feet elevated if possible)

16minute Time Cap
The Front Squats should be no more than 2 sets per round as should the CTB.

Weightlifting
Bench Press (5-5-5-5-5)
5×5 @ 80%+

5 Rounds:
60s Plank on Movers
15 Situps
15 V-Ups
60s Superman
15 Tuck sit-L sit Extensions

RED
AMRAP 15 Minutes:
10 Box Jump Overs 24/20″
8 Alternating Pistols
6 Deadlifts 225/155lbs

WHITE
AMRAP 15 Minutes:
10 Box Jump Overs 20/18″
8 Alternating Pistols to a box
6 Deadlifts 185/135lbs

BLUE
AMRAP 15 Minutes:
8 Box Jump Overs 18/12″
6 Goblet Squats
4 Deadlifts 155/115lbs

Chuckles

Weightlifting
Power Snatch
7×3 Touch and Go
70%+

Daniel
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

Weightlifting
Bench Press (5-5-5-5-5)
5×5 @ 80%+

RED
AMRAP 20 Minutes:
10 Box Jump Overs 24/20″
8 Alternating Pistols
6 Deadlifts 225/155lbs

WHITE
AMRAP 20 Minutes:
10 Box Jump Overs 20/18″
8 Alternating Pistols to a box
6 Deadlifts 185/135lbs

BLUE
AMRAP 15 Minutes:
8 Box Jump Overs 18/12″
6 Goblet Squats
4 Deadlifts 155/115lbs

Weightlifting
Sumo Deadlift (2-2-2-2-2)
As Heavy As Possible

Silent on those deadlifts means SILENT, we want to
get strong and we need to control the barbell
throughout the entire rep.

RED
Team of 2, split anyway, 50-40-30:
Burpee to 12″ Target
KB Swing 70/53lbs

WHITE
Team of 2, split anyway, 50-40-30:
Burpee to 12″ Target
KB Swing 53/44lbs

BLUE
Team of 2, split anyway, 50-40-30:
Burpee to 12″ Target
KB Swing 44/35lbs

Wear long Socks!

Weightlifting
EMOM for 12 Minutes:
1 Squat Clean and Split Jerk
80%+ 1RM clean and jerk

RED
EMOM for 12 Minutes:
30 Double Unders
30′ Handstand Walk
1 Rope Climbs or 5 Strict Pull ups

WHITE
EMOM for 12 Minutes:
20 Double Unders
4 Wall Walks or 20 Shoulder Taps
1 Rope Climb or 5 Strict Pull ups with Band

BLUE
EMOM for 12 Minutes:
60 Single Unders
20′ Bear Crawl
3 Seated Rope Climbs or 12 Ring Rows

Rotate through movements OTM.

This is how Mondays feel! So emotional!

Weightlifting
Box Squat (10×2)
@50-60%. Rest :30-:60

RED
4 Rounds:
8 Power Cleans 185/115lbs
18/14 Calorie Row

WHITE
3 Rounds:
8 Power Cleans 155/105lbs
18/14 Calorie Row

BLUE
3 Rounds:
8 Power Cleans 135/95lbs
14/10 Calorie Row

PC should be fast singles or TnG. This one should hurt the lungs!

Weightlifting
Bench Press (2RM)
Work up to a 2 RM!

RED
AMRAP 30 Minutes
Bike 1k/.8k or Row 300/250m
21 Overhead Squat 95/65lbs
21 Pull Ups

WHITE
AMRAP 25 Minutes
Bike .8/.5k or Row 250/200m
16 Overhead Squat 75/55lbs
16 Strict Pull Ups w/band

BLUE
AMRAP 20 Minutes
Bike .5/.3k or Row 200/150m
12 Overhead Squat 65/45lbs
12 Ring Rows