Workouts & Schedule

Workouts

Strength/Skill:

A. Back Squat
6×2

Workout:

B. AMRAP 5
10 DB Snatch (50/35)
10 T2B
*rest 2 min
AMRAP 5
10 BBJO (20)
10 Weighted Step-ups (50/35)(20)

Strength/Skill:

A. Every 2mins for 14mins:
Clean l.l

Workout:

EMOM 12
1- 5-10 Strict Pullups
2- Max Distance HSW
3- :60 Weighted Wall Sit
4- Rest

Strength/Skill:

A. EST. 1RM Strict Press

Workout:

B. AMRAP 10
10 S2OH (185/125)
4 MU’s
10 Cal

Strength/Skill:

A. Every :90 for 12mins:
Power Snatchx2

Workout:

B. 3rds for time:
20 OHS (75/55)
20 DU

Workout:

A. AMRAP 9
3 Thrusters (95/65)
3 C2B
6 Thrusters
6 C2B…..
11min mark:
AMRAP 9
3 SDHP (95/65)
3 Cal Bike
6 SDHP
6 cal Bike…

Strength/Skill:

A. Front Squats
4×4

Workout:

B. In 3mins complete:
500m Row
Max Shuttle Sprints

*Rest 3mins

In 3mins complete:
20 Shuttle Sprints
Max Meter Row

Strength/Skill:

A. Strict Press
4×4

Workout:

B. For time:
18-15-12-9-6-3
Push Press (95/65)
Box Jump Overs (20)
*ea “-” 2 MUs

Schedule