Weightlifting
EMOM until failure:
1 Thruster 95/65lbs
Increase by 10/5lbs per round!
RED
For Time w/ a partner:
300 KB Swings 53/35lbs
WHITE
For Time w/ a partner:
200 KB Swings 44/26lbs
BLUE
For Time w/ a partner:
150 KB Swings 35/18lbs
Switch Anytime!
What you say?
RED
AMRAP 25 Minutes w/ a partner:
Row 250/200m
12 Lateral Burpees over bar
12 Power Snatch 95/65lbs
WHITE
AMRAP 20 Minutes w/ a partner:
Row 250/200m
9 Lateral Burpees over bar
9 Power Snatch 75/55lbs
BLUE
AMRAP 18 Minutes w/ a partner:
Row 250/200m
7 Lateral Burpees over bar
7 Power Snatch 65/45lbs
Complete a full round then switch.
RED
For Time:
6x400m
Run
2:00 Rest
WHITE
For Time:
5x400m
Run
2:00 Rest
BLUE
For Time:
4x400m
Run
2:00 Rest
Final Race! .32 of a second!
Weightlifting
Partner “Heavy Grace”:
30 Reps for time 185/115lbs
split work anyway.
RED
AMRAP 15 Minutes:
3 Strict HSPU
9 Box Jump Overs 24/20″
9 Front Squats 135/95lbs
WHITE
AMRAP 15 Minutes:
3 Strict HSPU on Box
7 Box Jump Overs 24/20″
7 Front Squats 115/75lbs
BLUE
AMRAP 15 Minutes:
3 HR Push-ups
7 Box Jump Overs 20/18″
7 Front Squats 95/65lbs
Complete Full Round then switch.
Weightlifting
Bench Press (1×5)
10 minutes to work up to a 5RM Bench Press.
Red
For Time w/ a partner:
30 Bar Muscle Ups
100 Calorie Row
150 Pull Ups
300 Double Unders
White
For Time w/ a partner:
20 Jumping Bar Muscle Ups
80 Calorie Row
100 Pull Ups
200 Double Unders
Blue
For Time w/ a partner:
20 Strict Pull-Ups
20 Dips
60 Calorie Row
80 Ring Rows
400 Single Unders
Weightlifting
EMOM for 10 minutes w/ a partner:
4 Squat Snatch
*Weight increases 10/5lbs each round
Pick starting weight.
Partner “Double Diane”
For Time:
42 Deadlift 225/155lbs
42 Handstand Push Ups
30 Deadlift
30 Handstand Push Ups
18 Deadlift
18 Handstand Push Ups
18 minute time Cap. Break up work any way.
Red
5 Rounds:
14 KB Snatch 53/35lbs
14/10 Calories on Bike/Rower
White
5 Rounds:
10 KB Snatch 35/26lbs
14/10 Calories on Bike/Rower
Blue
4 Rounds:
10 KB Snatch 35/26lbs
10/8 Calories on Bike/Rower
Relax! Have a cup!
A little active recovery for 17.5!
10 frames with a partner:
Rowling
Weightlifting
EMOM 10 minutes:
2 Power Cleans @80%
RED
4 Rounds:
115/75 pound Deadlift, 12 reps
115/75 pound Hang power clean, 9 reps
115/75 pound Push jerk, 6 reps
15 Burpees to 6″ Target
WHITE
3 Rounds:
95/65 pound Deadlift, 12 reps
95/65 pound Hang power clean, 9 reps
95/65 pound Push jerk, 6 reps
10 Burpees to 6″ Target
BLUE
3 Rounds:
75/55 pound Deadlift, 12 reps
75/55 pound Hang power clean, 9 reps
75/55 pound Push jerk, 6 reps
6 Burpees to 6″ Target
Weightlifting
Split Jerk (3 RM)
Find your 3RM Split Jerk from a rack.
RED
5 Rounds:
12 Overhead Squats 115/75lbs
15 Pull Ups
WHITE
4 Rounds:
10 Overhead Squats 95/65lbs
5 Banded Strict Pull Ups
BLUE
3 Rounds:
10 Overhead Squats 75/55lbs
8 Ring Rows