Squats

5 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats
• 5, 5, 5, 3 (45/35, 45/35, 95/65, 135/95)

20 min AMRAP

• 1 lap around the Gym
• 10 Box Step-ups
• 2 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 4 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 6 Back Squats (135/95)
• etc, etc, etc

inspired by CrossFit’s Linchpin

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths

• 5 Back Squats(45/35)
  • 10 Box Dips
• 5 Back Squats (45/35)
  • 10 Box Dips
• 5 Back Squats (95/ 65)
  • 10 Box Dips
• 3 Back Squats (135 / 95)
  • 10 Box Dips
• 2 Back Squats (185 / 125)
• 5 x 3 Back Squats (work set)

10 rounds for time (partner – waterfall)

• 200m Row
• 10 hand-release push-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strength – Back Squats

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (185/125)
• 6 x 3 (work sets)

21 ,15, 9, 9, 15, 21 For Time

• Cal Ski Erg
• Hand Release Push-ups

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)

Warm-up

5 rounds of

• 3 inch worms
• 5 air squats
• 5 hang cleans (bar)
• 5 squat cleans (bar)

Every 90 Seconds for 15 min

• clean complex (increase weight as you go)
  • segmented clean pull
    • floor to shin
    • floor to knee
    • floor to hip
    • floor to pull
  • 1 halting power clean (pause below the knee)
  • 1 low hang squat clean

at the 15 min mark

• 30 Front Squats in as few sets as possible at the last complex weight

Rest

If Time allows

Then 5 rounds

• Back Squat (10,8,6,4,2) 225/155
• Wall Walks (5,4,3,2,1)

3 Round Warm-up

• 10 Air Squats
• 5 inchworms
• 10 Walking Lunges
• 5 push-ups

25 min ALT EMOM

• 10 DB/KB Thrusters (pick a weight)
• 10 DB/KB Renegade Rows
• 12 DB/KB Box Step Ups
• 15 KB Swings
• Rest

3 round Warm-up

• 5 Push-ups
• 10 air squats
• 5 burpees

10 min ALT EMOM

• 5 Burpees
• 7 Strict Press ( 95/65)

5-min rest

15 Min AMRAP

• 5 Thrusters (95/65)
• 10 KB Swings (53/35
• 15 Push-ups

3 round Warm-up

• 5-inch warms
• 10 air squats
• 5 deadlifts (135/95)
• 3 Box jumps

15-minute AMRAP

• 5 deadlifts (225/155)
• 8 box jumps (24″)
• 13 cal row

5 min Transition

10 min ALT EMOM

• 7 Hang Power Cleans (95/65)
• 7 Front Squats

5-Minute Warm-Up

3 Rounds ( 5-min AMRAP – 1 Minute Rest)

• 3 Pull-ups
• 5 KB/DB Squat (35s/25s)
• 8 KB/DB Push Presses
• 13 Wall Balls (20/14)

6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest)

• 1-minute High-Intensity C2 Bike (sub 1:50 / 2:00 per 1000 pace)
• 10-second transition
• 30-second Assault Bike Active Recovery (between 30 – 50 rpm)
• 30-second Full Recover
• 10-second transition

3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

• 30 seconds of Walls Balls (20/14)
• 8 second transition
• 30 seconds of bicycle crunches
• 8 second transition

10 min Warm Up

Back Squat

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (165/115)
• 3 x 5 (195/135)

10 Rounds For Time (25 min Cap)

• 15 cal Row
• 15 Wall Balls (20/14)