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

Weightlifting
Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

RED
AMRAP 10 Minutes Climb the Ladder:
5 Wallballs 20/14lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

WHITE
AMRAP 10 Minutes Climb the Ladder:
5 Wallballs 16/10lbs
5 Box Jump Overs 20/18″
10/10, 15/15, etc.

BLUE
AMRAP 10 Minutes Climb the Ladder:
5 Wallballs 10/5lbs
5 Box Jump Overs 18/12″
10/10, 15/15, etc.

Weightlifting
Sumo Deadlift (3RM)
Focus on tight core with hip hinge.

RED
3 Rounds:
2 Rope Climbs or 10 Strict Pull Ups
12 Burpee to 6″ Target
16 DB Snatch 55/35lbs

WHITE
3 Rounds:
8 Strict Pull Ups W/Band
10 Burpee to 6″ Target
12 DB Snatch 35/25lbs

BLUE
3 Rounds:
8 Ring Rows
10 Burpee to 6″ Target
12 DB Snatch 30/20lbs

Weightlifting
Squat Clean Complex
Squat Clean + Front Squat + Jerk
Work up to a 1RM Complex.

POC2TWD2
1k Sandbag or DB Carry
85/55lbs
USE A DUMBBELL!