2019
Level 1 5 Rounds For Time 40 Single Unders 14 Deadlifts 135/95# Run 400 Meters Rest 30 Seconds Level 2 5 Rounds For Time 40 Double Unders 14 Deadlifts 185/125# Run 400 Meters Rest 30 Seconds Level 3 5 Rounds For Time 40 Double Unders 14 Deadlifts 225/155# Run 400 Meters Rest 30 Seconds
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5 Tough Sets Strict Weighted Pull-up x 5 8 Minutes AMRAP 20 Back Squats 20 Pull-ups Level 1 – 95/65# Level 2 – 135/95# Level 3 – 185/125# Score = Volume + Reps Optional Work 3 Tough Sets Single Arm Ring Row x 5
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20 Minutes To Establish 3 Tough Sets Jerk x 3 5 Rounds For Time Level 1 10 DB Z-Press 30/20# 15 Seconds L-Sit Level 2 10 Handstand Pushups 15 Seconds L-Sit Level 3 15 Handstand Pushups 15 Seconds L-Sit Optional Work Establish a Max 50′ Front Rack Yoke Carry In Between Working Sets Single Arm […]
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15 Minutes E90 (10 Sets) Hang Clean x 2 5 Tough Sets Back Squat x 5 Optional Work 3 Tough Sets Muscle Clean x 3 Perform These Dead Stop 3 Tough Sets Bulgarian Split Squat x 5 @31X0
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15 Minutes To Build To a Heavy Hang Squat Clean Then 7 Minutes AMRAP 7 Hang Squat Cleans 12 Pushups Use 50% of Establish Heavy Load For Conditioning
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10 Minutes EMOM Min 1 – Double or Triple Unders Practice Min 2 – 15-20 Seconds False Grip Hold (Rings At Chest) In Partners, Complete 3 Rounds For Time Level 1 1 Minute Nose To Wall HS Hold 40 Deadlifts 185/125# Level 2 100′ Handstand Walk 40 Deadlifts 225/155# Level 3 200′ Handstand Walk 40 […]
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20 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – DB Thrusters + AMRAP Toes To Bar Level 1 – 6 Thrusters 30/20#, Hanging Tucks Level 2 – 9 Thrusters 30/20# Level 3 – 9 Thrusters 45/30# Optional Work 5 Tough Sets Strict Weighted Pull-up x 3 3 Sets Side Plank […]
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5 Tough Sets Weighted Dip x 5 3 Rounds For Time Run 800 Meters 20 Burpees (To Target)
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5 Tough Sets Strict Press x 5 5 Tough Sets Front Squat x 5 Optional Work 3 Tough Sets Snatch Push Press x 3 3 Sets Sandbag Squat x 8
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