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Strength
5 Round Of :
1 Power Clean + 3 Squat Clean Bellow Knee
Conditioning
5 Round
10 wall Ball
40sec cal Row/Bike
10 Wall Ball
40sec Plank
Endruance 20:00 / 21 :00
Part 1
Emom 10Min
ODD : 5 Muscle Ups
EVEN : 5 Devil Press
Part 2
For Time
50 Sit Ups
400M Run
40 Push Ups
400M Run
30 Jump Squat
400M Run
20 Toes To Bar
400M Run
10 Handstand Push Up
400M Run
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Strength
3 Round
3 Shoulder Press
6 Push Press
*Rest 2:00 min
Conditioning
3 rounds for time of:
400-m run
21 toes-to-bars
12 deadlifts
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Strength
Every 3min X 5 Times
6 Front Squat (80%)
6-10 Strict C2B Pull Up
Conditioning
3 Round
50 DU
40 Russian Twist
30 KTB Swing
20 Jumping Lunges
10 Cal Row/100m Run
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Strength
DL 15/12/9/6/3
Conditioning
Amrap 9min
5 muscle snatch
10 Box Jump
*Add 5 More reps every Round
Cardio
500m Row
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Strength
Every 2min X 5 Times :
4 Curtis P
Conditioning
Start with - 400m Run
Directly Into "ANNIE"
50-40-30-20-10
DU
Sit Up
Finish with - 400m Run
Bonus
Tabata - Push Up
Endurance 18:00 /19:00
3 Rounds
15 Chest To Bar
15 Jump Over The Box
16 OH Lunges
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2 Rounds
20 Wall Ball
20 Double Unders
20 Sledge Hammer (Each Hand)
20 HR Push Up
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For Time
30 DB Clean & Jerk
30 Toes To Bar
30 KTB Swings
30 Hand Stand Push Up
30 Cal Row / Bike / 800M Run
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Strength
5 set of : 5 man maker
Between set 300m run
*Rest as needed
Conditioning
10-9-8-7-6-5-4-3-2-1
Pull Up
GHD Sit up
KTB Swing
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Conditioning
3 x AMRAP 5min, Resting 5:00 between:
50 DU
In Time Reamaining :
12 Double DB Thruster
6 Burpees Over DB
75 DU
In Time Reamaining :
9 Double DB Thruster
6 Burpees Over DB
100 DU
In Time Reamaining :
6 Double DB Thruster
6 Burpees Over DB
*Increase Weight Each Round
*Another Option - Work With Barbell
Core
Tabata - Russian Twist