A: Run 1 mile

At the 10 min mark begin:

Part B:

3-6-9-12-15 of BBJO 24/20 S2O at 135/95

Score Part A and B separately

Part A: Deadlifts

1x 10 at 50%

1x8 at 60%

1x5 at 70%

2x4 at 75%

3x3 at 80%

Part B: Push Press
Work up to a heavy set of 5 reps

On the 5:00 minutes x 5

60 DU

40' of DB Front rack lunges 50lbs/35lbs

8 RMU

Score is total rest*

2 mins on 1 min off x 3

200m run 15 T2Bs

AMRAP Power cleans at 155/105

Rest 3 mins

90 sec on 1 min off x 3

100m run 10 T2Bs

AMRAP Power cleans at 155/105

Rest 3 mins

1 min on 1 min off x 3

100m run 5 T2Bs AMRAP Power cleans at 155/105

Part A: "Sweaty"

For time:

24 Burpee Box Jump Overs 24"/20

21 Wall Balls

18 Overhead Squats 135/95

21 Burpee Box Jump Overs

18 Wall Balls 15 Overhead Squats

18 Burpee Box Jump Overs

15 Wall Balls

12 Overhead Squats

Part B: Beach Body

A: Seated DB shoulder press 4x8

B: Bicep curls and tricep extension also 4 x8

C: Chest flies and chest press 4x8

n teams of 2!

8 RFT of:

200m run together

20 pull ups (alternating as needed)

10 D-ball cleans 150/100 (alternating each rep)

4 RFT of:

36 DU

12 DB front squats at 50/35lbs

9 Strict HSPU

1 legless rope climb + 1 rope climb

9 Strict HSPU

12 DB front squats at 50/35lbs

36 DU

*rest 2:00 minutes after each round

15 MIN AMRAP

100m run

8 power cleans and jerks (155/105)

100m run

8 BM

Deadlifts:

1x10 at 50%

1x8 at 60% 2x6 at 70% 3x4 at 75%

Push Press:

Using your 1 RM Strict press from last week or 60% of your clean and jerk

4x10 push press

4 mins on 4 mins off x4

AMRAP Burpees

Over the Rower Row cals T2Bs

Cycle 1 = 21 reps of each

Cycle 2 = 18 of each

Cycle 3 = 15 of each

Cycle 4 = 12 of each

Gym is closed see you all Tuesday!

In teams of two,

4 x

400m run (together)

followed by: 4 rounds switching as needed 8 power cleans 185/135 8 BM

On a continuously running clock:

At the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats

Atn the 10:00 start

21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

65 lb
95 lb

Post times to comments.

50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set

 16kgs
 24kgs

A: Deadlifts

1X10 at 50%

1x8 at 70%

1x6 at 65%

3x5 at 70%

B: Test Strict Press

49 DU,

14 DB snatch 70/50,

7 RMU

14 DB snatch

49 DU

Rest 2:30 minutes x 4 .

The goal is to have every interval pace closely to the same. Score is total time

2 mins on 2 mins off x 8 rounds -

12 or AMRAP thrusters at 115/85, 12 C2B, 12 or AMRAP bar burpees.

Odd rounds as written, even rounds reverse order.

So AMRAP burpees odd rounds, AMRAP thrusters even rounds

Score is total reps on the AMRAPs keeping odd and even as separate scores.

Row 1000m/800m 

DB Chest press 12 reps at 50/35

DB seated shoulder press 6 reps at 50/35

Row750m/600m 

DB Chest press 12 reps at 50/35

DB seated shoulder press 6 reps at 50/35 500M/400m

DB Chest press 12 reps at 50/35 DB seated shoulder press 6 reps at 50/35 250M/200m

DB Chest press 12 reps at 50/35 DB seated shoulder press 6 reps at 50/35

Both partner runs 500m together

When both are done begin:

12 rounds (switch as needed) of: 6 deadlifts at 225/155lbs 6 Strict HSPU 12 C2Bs

FInish with a 500m run together

With a 20#/14# vest

3 Rounds of:

1,000 meter Run  

10 Muscle-Ups

100 squats