Ant in the Pants
7min AMRAP
40 Double Under
3 Wall Walk
1 Rope Climb
Fitness:
60 Single Under
8 Inch Worms
2 Rope Pulls
RX+:
60 Double Under
4 Wall Walk
2 Rope Climb
Back Squat
Set 1-2: 5 Reps @ 70%
Set 3-4: 4 Reps @ 75%
Set 5-6: 3 Reps @80%
More Leg WRK (No Measure)
4 Steady Rounds
50ft Walking Lunge (Weight Optional)
8-12 Bulgarian Split Squats
1min KB (2) Front Rack March
Wednesday
Power Clean
11min EMOM
Min 1-3: 3 Reps at 60-65%
Min 4: Rest/Add Weight
Min 5-7: 2 Reps at 70-75%
Min 8: Rest/Add Weight
Min 9-11: 1 Rep at 80-85%
Reps do not need to be touch and go.
Apple Jacks
For Time
Buy in: 25/20 Cal Bike
3 Rounds of
12 Deadlift 155/105
9 Hang Power Clean
6 STOH
Buy Out: 800m Run
15min Cap
Fitness:
20/15 Cal Bike
DB(2) for Barbell
400m Run
Thursday
Break Stuff
28min AMRAP
500m Row/Ski
20 T2B
20 Push Up
16 Box Jump Over 24/20
1min Rest
Fitness:
20 Sit-up
16 Step Over
RX+:
14 Strict HSPU
Friday
Fri-Wow
22min running clock
12min AMRAP
1 Snatch Complex 115/75
8 Lateral Burpee Over Bar
12 Ring Dip
200m Run
:::Straight into:::
10min to find a 1RM Squat Snatch
1 Snatch Complex = 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Fitness
6 DB(2)Hang Snatch
6 DB(2) Front Squat
8 Lateral Burpee Over DB
12 Box Dip
200m Run
::: Straight into :::
10min AMRAP
15/10 Cal Bike
16 Alt DB Snatch
RX+:
155/105
6 RMU
