Outside warm up
CFWU x 1 with strict pull ups
10 Rope walk up/down
5 inch worms fwd/bck
1 OHS plus 5 sots press * 5
(15 min)
Press + Push Press (Say that 5xfast)
Start at a moderate weight, roughly 75% of 1RM. Press as many reps as possible until you are unable to lock the bar out. Then perform 3 push presses, lowering the bar as slowly as possible each rep. 4 sets.
(20 min)
Grab a partner.
With a continuously running clock, A will drag a tire 100 feet, then pick it up and carry it back to the starting point. B will do as many burpees as possible. After 1 minute, take a 15 second break, leave the tire where it is, and record number of burpees and number of tire trips. Switch roles and go again until each partner has completed each role 5 times. At the end, divide number of burpees by number of COMPLETE tire trips. Lowest score wins!
(10 min)
“Gruesome Twosome”
2 RFT:
30 SDHP
30 Box Jumps
30 Pull ups
30 Wall Ball
30 Ring Dips
30 Lunges
5 RFT:
10 Thrusters 95#/65#
15 burpees
30 sit ups/hollow rocks (alternate each round)
3 Rounds timed individually:
500m row
800m run
*rest as need between rounds
8 rounds for max reps of:
45 sec deadlift 225#/135
15 sec rest
45 sec Wall Ball 20#/14#
15 sec rest
Thruster 3-3-3-3-3
AMRAP 20 min
200m run
10 pull ups
15 push ups
20 squats
95# of Suck
For Time:
21-18-15-12-9-6 reps of
95# /65# Deadlift
95#/65# Hang Power Clean
95#/65# Front Squat
95#/65# Push Press/Jerk
**Use the same bar for each lift**
Weighted Pull ups: start at a moderate weight and perform a strict pull up. Make 5 pound jumps until you can’t complete the pull up. Do 8 single weighted pull ups at the highest weight completed. Then, add 15% and perform 10 negatives as slow as possible.
For Time:
15-15-10-10
Wall Ball 20/14
Sledge Hammer each side
Box Jump
Ball Slam
Plyo Push Up
Victor demonstrating a proper plyo push up.
Deadlift- work up to a 1RM 4 times.
“Kelly’s little sister”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
