Med-Ball

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Pull-up warm-up (dead hang->scap pulls ->pull-up)
• Med-Ball Lift

Strength – 5 rds

• 5 strictish pull-ups
• 20 butterfly sit-ups

5 rds for Time (partner)

• 250m Row & A Down and Back Farmers Carry (70s/53s)
  • Each partner rows and carries in the round, then combined complete
• 10, 8, 6, 4, 2 Heavy Med-Ball Over Shoulder (150 / 100)

5 rd Warm-Up

• 2 inchworms
• 10 Air Squats
• 10 Shoulder Tap Push-ups (alternate shoulders each rep)
• 1 Med ball lift to shoulder (increase weight each round – up to 150/100)

Strength – Back Squat

• 2 x 5 45/35
• 1 x 5 95/65
• 1 x 3 135/95
• 1 x 2 185/130
• 3 x 5 225/160 (adjust as needed)

6 Rounds

• 18 cal Row
• 40 Foot Med-Ball Carry (150/100)

10 min Warm Up

18min of Olympic Lifting (clock set on 12 rounds of 1.5min)

• You pick the lift and the rep structure

For Time

• 21, 15, 9 C2 Bike
• 9, 6, 3 Heavy Med Ball over Shoulder. (150/100)

10 min Warm Up

As a Group

• 100 Med-Ball Over Shoulder (100/80)

5 Rounds for Time

• 2 Wall Walks
• 10 Sit-ups
• 1 Med-Ball Bear Hug Down and Overhead Back (80/50)
• 10 Sit-Ups

Finisher (if time permits)

• 3 x 5 Ballistic Crunches – (use hip thrust platform to throw med-ball)

10 min Warm Up

3 Rounds for Time

• 32 cal Row
• 16 Lunges (53/35 kb)
• 8 Shoulder-to-overhead (95/65)
• 4 Med-Ball over Shoulder (100/80)

10-minute Warm-Up

30 Min AMRAP

• 10 min: Max Cal Run
• 20 min – AMRAP
  • 15 cal AB / 20 cal C2 Bike
  • 8 lateral side-to-side ball slams (30/20lb)
  • 7 Pull-ups

40 minutes

• C2 or Assault Bike – Zone 2 (60% – 70% of Max Heart Rate (220 – age))
• Every 4th minute
  • 1 Heavy Med-Ball Over the Shoulder (150/100)

10 min Set-up/warm-up

Deadlift

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 3
• 1 x 2
• 1 x 3

5 x 12

• Seated Rows
• Reverse Hypers

5 x 12

• Lat Pull Downs

10 min Set-up/warm-up

10 Rounds of E1.5MOM

• 1 x Snatch (140/95)
• 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

• 1 x 25m Med-Ball Bear Hug Carries (80/50)
• 8 x Med-Ball Shoulder-to-Overhead
• 20 x Single Unders Jump Rope or Plate Jumps

8 min AMRAP Warm-up

• 5 Pull-ups
• 7 Push-ups
• 10 Lunges

5 min Transition

30-20-10 For Time

• Rowing Cals
• Box Step-ups (20″)
• Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)