For Time with Partner
Buy In: 2001m Run
You Go, I Go.
Each Partner Completes 11 Reps of every movement
11 Box Jumps 24/20
11 Thruster 115/85
11 C2B
11 Power Cleans
11 Push Up
11 Kettlebell Swings 53/35
11 T2B
11 Deadlift
11 Push Jerk
Buy Out: 2001m Row
Fitness:
C2B= Ring Row
T2B= Sit-Up
RX+:
30/24, 155/105, Strict HSPU, 70/53
Tuesday
Empty Promises (Time)
For Time:
1000/900 m C2 Bike or 500/400m Row
5 Sand Bag Cleans (100/75)
500/400m Ski Erg
5 Sand Bag Cleans
20/16 Calorie Bike
5 Sand Bag Cleans
Cap = 12 Minutes
Fitness:
10 Slamballs
Rx + 150 / 100
Kore Kash Out (Checkmark)
TABATA x 6 Minutes:
-Plank
-Medball Russian Twists
-Reverse Plank Alt. Leg Lifts
Wednesday
Dumbbell Bench Press (slightly ascend)
1 x 15
1 x 12
1 x 10
2 x 8 (same weight)
Start out at a moderately tough 15, then ascend through 2 final sets of 8. Our 8's should be heavy/tough AND the same weight.
Hang On Tight (Time)
For Time:
Burpee to Target (6")
2-4-6-8-10
Rope Climb
5-4-3-2-1
Cap = 12 Minutes
Thursday
800-600-400m Run
20 Wall Balls
20 DB Snatches 50/35
50 Double Unders
Fitness:
35/20 DB
100 Single Unders
Rx+:
30/20lb WB
70/50
70 Double Unders
Friday
Deadlift 1 x 12 @ 40%
1 x 10 @ 50%
1 x 8 @ 60%
1 x 6 @ 70%
1 x 4 @ 80%
Baker's Dozen (AMRAP - Rounds and Reps)
AMRAP 8
13 Hang Power Snatch 75/55
13 AbMat Sit Up
13 Pull Up
Fitness:
Hang DB (1) Snatch
Rx+:
95/65, 7 Bar Muscle Up
