Strength:
EMOM 10 Back Squat
Athletes will start at 35% and increase by 5% each minute as you drop a rep. The final minute will be 1 rep at 80%
Workout:
AMRAP 7
Max-Effort Calories (Bike OR Row)
Rest 4
AMRAP 7
Max-Effort Double Dumbbell Box Step Overs
Strength:
Every :12 Seconds for 50 Reps
1 Power Snatch @ 55%
Workout:
For time:
30-20-10
Power Cleans (115/75)
Bar-Facing Burpees
Strength:
EMOM 10
3 Deadlift @ 60%
Workout:
For Reps:
At 0:00
Max-Effort Wallballs in an UNBROKEN SET
Rest 2 minutes
Max-Effort Kettlebell Swings 55/35 in an UNBROKEN SET
Rest 2 minutes
Max-Effort Plank (from elbows ONLY)
Rest 2 minutes
Repeat
Strength:
EMOM 10
1 Power Clean
1 Hang Power Clean
1 Squat Clean & Jerk
@ 40% of your 1 Rep Max Clean and Jerk
Workout:
AMRAP 15
10 Overhead Squats
30 Lateral Hops over Barbell
Strength:
EMOM 9
Push Press @ 50%
9,7,5,7,9,7,5,7,9
Workout:
AMRAP 5
Cindy
– 15 second transition –
AMRAP 3
Max-Effort Ball Slam OR Alternating Dumbbell Snatch
– 15 second transition –
AMRAP 5
Cindy
Skill:
Burpee Magic Number Test Set
Strength:
1 Power Snatch at 55% every :15 for 50 Reps
Workout:
EMOM14
Magic Number Burpees ODD
12/9 Calories EVEN
Strength:
EMOM 10 Back Squat
Athletes will start with 10 reps at 30% and increase by 5% as 1 rep is dropped each minute. The final minute will be 1 rep at 75%.
Workout:
AMRAP 16
1 Power Clean and Jerk @ 50% (of last week’s Clean and Jerk)
10 Box Jump Overs 24/30″
Increase 1 rep on Clean and Jerk each round
Strength:
15 minutes to find 1RM Clean and Jerk
Workout:
AMRAP 7
20 Alternating Toe Taps to Slam Ball (10/side)
10 Ball Slams
1 Down and Back Shuttle Run
Rest 2 Minutes
AMRAP 7
10 Air Squats
5 Pull-Ups
1 Wall Walk
