Build to a 3 Rep Max
The scale for this if you can’t do unassisted pull ups is 6 sets of 3 pull up negatives with a 5 second descent.
12 Minute AMRAP of:
10 Wall Ball 20/14
10 Pull Ups
10 Box Jump Overs
100′ OH Barbell Walk X 4 (Heavy)
Rest as needed between walks
3 Second pause at bottom
3 Rounds for time of:
800 Meter Run
15 KB/DB Snatches Rt
15 KB/DB Snatches Lt
5 Bar Muscle Ups
Men – 40-50 lbs
Women 25-35 lbs
For Time:
50-40-30-20-10 Rep Rounds of:
Double Unders
Kettlebell Swings 44/24
Abmat Sit Ups
4 Sets of 100M Double Kettlebell Carry:
50 Meters Left KB in Front Rack, Rt KB in Hang
50 Meters Right KB in Front Rack, Left KB in Hang
53/35
In 4 Minutes do 3 rounds of:
12 Deadlifts 95/65
9 Hang Power Clean 95/65
6 Push Jerk 95/65
Then in remaining time row for calories.
Rest 4 Minutes Then:
In 4 Minutes do 2 rounds of:
12 Deadlifts 135/95
9 Hang Power Clean 135/95
6 Push Jerk 135/95
Then in remaining time row for calories
Rest 4 Minutes Then:
In 4 Minutes do 1 round of:
12 Deadlifts 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
Then in remaining time row for calories.
Post only row calories completed for each workout
RX = Bodyweight
Scaled = 60-65% 1RM
Super Set with sets of 10 horizontal ring rows after each Bench Press set.
7 rounds for time of:
10 Burpees (to a 6″ target)
20 AbMat Sit-ups
For time:
250 Meter Ski
15 Calorie Assault Bike
400 Meter Run
On the alternate (even) minute do 5 tall box jumps
7 Minute AMRAP of:
6 Pull Ups
5 Bar Hop Burpees
4 Hang Power Clean 115/75
3 Thrusters 115/75
3 Rounds for time of:
20 Deadlifts 135/95
15 Ring Dips (Strict)
Rest 5 minutes between workouts
Use 45% of your 1RM Front Squat.
These should be front rack reverse lunges. OK to use racks
Every 4 Minutes for 5 Sets:
30 Air Squats
200 Meter Run 0r 20 Cal Row
7 Power Snatch 80-115/45-85
Snatch weight should be moderate. Use a load you are confident you can do for 12 reps touch-n-go when fresh.
E2MOM 10 Minutes
For Time:
15-12-9 Rep Rounds of:
Clean and Jerk 135/95
Toes To Bar
Followed immediately by:
920 Meter Run
Scale the C&J weight as needed but keep it heavy enough to require singles for the majority of the workout.
4 Rounds for time of:
25/20 Calories Row
15 Kettlebell Swings 53/35
10 Burpees
400 Meter Sled Drag 45/25
Walking pace. Scale up or down as needed.
Mini “Murph”
For Time:
800 Meter Run
10 Rounds of “Cindy”
800 Meter Run
20lb Vest Optional