The first day of the rest of our lives.

Weightlifting
Shoulder Press (10×1)

As Heavy As Possible!

RED
AMRAP 12 Minutes:
5 Squat Snatch 135/95lbs
Run 200m

WHITE
AMRAP 12 Minutes:
5 Squat Snatch 95/65lbs
Run 200m

BLUE
AMRAP 8 Minutes:
5 Squat Snatch 75/55lbs
Run 200m

Power Snatches if you have poor mob in the bottom of OH Squat. Snatches need to be TnG or really fast singles, no staring at the bar.

Broke’em off!

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

Game 1


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

Mr. & Mrs. Sean Comeaux

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.

MH2B

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

The foreseeable future!

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