Workout of the day
1) 15 Min AMRAP
15/12 Calories
10 Burpees
50 Double Unders
2) In 18 Mins complete 10 Rounds of:
10 Pull-Ups
10 Box Jumps/Step Ups
10 Sit-Ups
*** Remaining time max Thrusters (60/40kg)***
The score is the number of Thrusters
1) Power Clean
Every 30 Secs x 10 Sets complete 3 TNG Power Cleans @60-70% of 1RM
0:00, 0:30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 4:30
Then
EMOM x 7 Mins
5 TNG Push Jerks @ the same weight
5:00, 6:00, 7:00, 8:00, 9:00, 10:00, 11:00
2) 15 Min EMOM
20 Wall Balls
15 TTB
15 Down Ups
1) Build to a heavy set of 5 Sumo Deadlifts
Then
3 x 5 @ 80% of what achieved above
2) 15 Min AMRAP
10 Front Rack Lunges
10 STOH
40 Double Unders
1) Back Squat
E2MOM x 6 sets
2 Back Squats @ 80%
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
2) “Fran”
21-15-9
Thrusters
Pull-Ups
(42.5/30kg)
1) 7 Min AMRAP
7 HSPU
7 Front Squats
7 Down Ups
2) 7 Min AMRAP
7 Hang Power Cleans
7 TTB
7 Press Ups
3) 14 Min AMRAP
14 Calories
14 STOH
14 Bar Hops
1) Find a max set of pull-ups
Then
Every 30 secs x 7 Mins 35-50% of max set
2) 14 Min AMRAP
14 Calories
14 DB Snatch
7 Burpees
1) 15 Mins to Find 1RM Snatch
2) 16 x Min AMRAP
20 Partner wall Balls
10 synchronised Burpees
10 Man Makers (alternating reps with partner)
(22.5/15kg)
1) 20 Mins to find 1RM Back Squat
2) EMOM x 20 (40 secs work 20 secs rest)
Double Unders
STOH
TTB
Thrusters
1) E2MOM x 12 Mins 3 Deadlifts @ 70%
2) “Elizabeth”
21-15-9 reps for time of:
135-lb. cleans
Ring dips
1) Push Press or Push Jerk EMOM x 12 Mins 2 STOH AHAP
2) “Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
1) 20 Mins to find 1RM Clean
2) AMRAP x15
250m Row/ski
10 x GTOH (60/40kg)
10 x Pull-Ups
