Workout:
For Time:
Partner Workout (Teams of 2)
100 Calorie Bike
100 Wall Balls (14/20#)
100 Double-DB Bent-Over Rows (20/35#’s)
100 Med Ball Toss Sit-Ups
100 Burpees
Partition reps as desired, only one partner working at a time
Workout:
EMOM 32 (8 rounds)
1- 15 Unbroken Russian KB Swings
2- :30-:45 Forearm Plank
3- 30/50 Double-Unders
4- 15 SLOW Kneeling Banded Lat Pull-Downs (in both directions)
Strength:
12 minutes to complete 3 rounds of:
10 Empty Barbell Z-Press
10 Empty Barbell Bicep Curls
10 Strict Hanging Knee Raises / Laying Leg Raises
Workout:
5 Rounds for time:
10 Power Snatches (55/75#)
10 Box Jump-Overs (20/24″)
250/350m Row
Strength:
E4MOM for 4 rounds of:
9 SLOW Banded Pull-Aparts
6 Single DB/KB Single-Leg Romanian Deadlifts per side
3 Wall Climbs
Workout:
AMRAP 14 “Strict Cindy”
5 Strict Pull-Ups/Ring Rows
10 Hand-Release Push-Ups
15 Air Squats
Strength:
12 minutes to complete 4 rounds of:
100ft Double DB/KB Farmer’s Carry
Pistol Squat Practice in between carries.
Workout:
AMRAP 20
400m Run
10 Single-DB Hang Clean + Jerk per arm, not alternating (35/50#)
15 Sit-Ups
20 Lateral Hops over DB
Workout:
Barraza
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee Bar Muscle-Ups
U.S. Army Staff Sgt. Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi, Iraq, when he came under small-arms fire by enemy forces during combat operations. He is survived by his parents, Francisco and Nina; his siblings, Amanda, Rachel, Jamie and Frankie; and his fiancee, Maghan K. Harrington and her daughter, Kayla. First posted March 17, 2013
Skill Work:
Double-Under Practice
Workout:
6 Rounds for Cals/Reps:
:45 Max Cal Row + :15 Rest/Rotate
:45 Alternating Dumbbell Snatches (35/50#) + :15 Rest/Rotate
Rest additional 1:00 between rounds
Strength:
Front Squat E2MOM
5 sets of 4 reps
Workout:
AMRAP 5
10 Cal Bike
20 Russian KB Swings
Rest 3 min
AMRAP 5
10 Burpees
10 Pull-Ups
