Warm-up
- 2 rounds
- 5-10 Trainer bar pass-throughs
- 1 – Deep Lunge – Warrior Stretch- 30-second hold each leg
- 5 Scapular pulls
- 10 Air squats
- 1 -30-second – 1 min Squat Hold
- 2 rounds
- Empty Barbell routine
- 5 deadlifts
- 5 power cleans
- 5 front squats
- 5 push press
- 5 squat cleans
- 5 push-ups
- 3 pull-ups
For Time
- at 0 min
- 12 Squat Cleans. (95/65)
- 50 push-ups
- 12 Squat Cleans
- at 10 min
- 6 Squat Cleans (135/95)
- 25 pull-ups
- 6 Squat Cleans
10 min Warm Up
4 Rounds for Time (outside)
- 8 Squats Cleans (115/80)
- 16 Tractor Tire Step-ups
- 24 Single Under Jump Rope
- 200m Run
15 min Warm-up/Set-up
4 rounds for Time (25min cap) – Partner Waterfall
- 16 Thrusters (95lb/65lb)
- 8 DB/KB – Box Step-Overs (35s/25s) – 20″ Box
- 4 – Faux Rope Climb Complex
- 1- Air Squat
- 1 – Pull-up
- 1 – Toes-to-bar
10 min Warm-up/Set-up
25 – 20 – 15 – 10 – 5
- Cal Assault Bike
- Kettlebell Swings (53/35)
- 1 min rest between rounds
10 min Warm-up/Set-up
5 Rounds (u go I go)
- 1 Snatch (135/95)
- 300m Run or 750m C2 bike
- 5 Squat Cleans (135/95)
15 min Warm-Up / Set-up
10 min Alt EMOM
- Odd Min: 5 Squat Cleans. (60% of Max)
- Even Min: 15 Wall Balls (20/14)
5 Min Rest
10 min Alt EMOM
- Odd Min: 5 deadlifts (50% of Max)
- Even Min: 15 Wall Balls (20/14)
Warm-Up – 15 Minutes
3/4 Regional Linda
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Deadlift. (225/165)
- Bench Press (145/100)
- Squat Clean (105 / 75)
3,3,3,3,3, 3, 3, 3
- Back Squat (increasing weight)
- Broad Jumps
5 rounds for time
- 25m Double KB Back rack Walking Lunges (40lb / 25lb)
- 5 kb Squat Cleans
- 3 KB Push Press
40 min AMRAP
- 200m Run (Small Loop)
- 3 x 2- Tire step-ups + 1 – Tire flip
- 50m Run to pull-up bars
- 5 x pull-ups
- 50m Run to Back Pad
- 8 x Med Ball Squat Cleans (50/30)
- 13 x Sit-ups
Light Linda
10,9,8…1
- Deadlifts. (225lbs / 155lbs)
- Bench Press (155lb/105lb)
- Squat Cleans (105lb / 85lb)