Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6

If you don't have an 8RM, use today to establish one.

Core -

1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3

4 minutes on, 2 minutes  off x 4 rounds.

AMRAP and pick up where you left off
20 WB,
15 deadlifts 185/125,
10 ring dips

5 Strict HSPU

1:00 on 1:00 off minutes X 13 rounds  

7 FS squats at 135/105lbs
6 jerks
5 BMU
35 DU
* Pick up where you left off

*Score is total completed rounds + reps

For time!

4 rounds of:

Row 500m

25 Push press 75/55

25 KBS 24kgs/16kgs  

*Rest 2 minutes after each round

Partner - For Time switching as needed
5 Rounds of
20 Backsquats (155/105)
2 Legless Rope climbs
20 SHSPU
20 Bar hop burpees
2 Legless Rope climbs

A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.  
Rest 3 minutes then  
B: 21-15-9 of Power cleans  at 115/85  and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs

On the 15 minutes x 3!

Run 500m

25 WBs

Run 400m

80 feet of burpee broad jumps

Run 200m 

80 feet of lunging holding 50/35lbs in farmer carry

*Score each round separately

Squats and Bench -
Using your 8RM from last week, drop 20% of the weight and perform
6 x 6

If you don't have an 8RM, use today to establish one.

Core -

3x
30 russian twist
15 empty barbell good mornings
1 min plank

On the 10 mins x 3
90 DU
60/50 cal row
30 GHD sit-ups
15 One Arm Devil Press  50/35

*Score each round separately

1:15 on 45 sec off x 4 rounds for each cycle!
Rest 2:00 mins between each new cycle x 3 cycles 

(So yes 12 rounds total)

Cycle 1 - 18 DB Push Press 50#/35#, 6 BMU, AMRAP Box Jump Overs at 24"/20"

Cycle 2 - 15 DB Front squats, 12 C2Bs, AMRAP Box Jump Overs at 24"/20"

Cycle 3 - 12 DB Thrusters, 18 T2Bs, AMRAP Box Jump Overs at 24"/20"

30 Min EMOM
1.14/10 cal row
2.15 GHD sit-ups
3. 16 Wal Balls

As a team of two with only one partner working at time and switching as needed, complete the following modified Hero WODs.
* You must rest 2 mins between each Hero WOD

"Randy" 
(75 snatches at 95/65)

"Tommy V" 
3 RDs of:
21 Thrusters (115/75 lb)
3 Rope Climbs each (15 ft)

"McGhee"
12 Rounds of:
5 deadlifts 275/185
13 Push ups
9 Box Jumps

5 cycles  of
(1 round of DT + 2 Rounds of C2B Cindy)

DT = 12 deadlifts, 9 hang cleans, 6 jerks at 155/105

Cindy = 5 C2Bs, 10 push ups, 15 squats

1:30 on 60 seconds off x 5
 
Part A:
Run 200m
10 T2Bs
AMRAP DB thrusters 50/35lbs
Rest 3 minutes

Part B:
1:30 on 60 seconds off x 5

7 BM
14 Burpee Box Jump Overs 24"/20"
AMRAP DB thrusters 50/35lbs

Week #1 - 

Part A: Establish an 8 rep max squat and bench press

Part B: Core Work
9 min EMOM

1. 20 V-ups

2. 50 sec plank

3. 20 slow knee tucks

On the 10 minutes x 3
Score each round separately
Round #1
Row 1200m/1000m
30 Burpees over the rower
30 DB snatch 70/50

Round #2
Row 1000m/850m
25 Burpees over the rower
25 DB snatch 70/50

Round #3
Row 800m/700m
20 Burpees over the rower
20 DB snatch 70/50

Gym is closed until Tuesday at 6AM.

Enjoy the great Canadian outdoors!

For time switching as needed:
3 rounds of :
50 cal row
50 box jump overs (24"/20")
50 deadlifts (185/125)
50 wall balls
50 ring dips

21-15-9-6-3 of

STRICT HSPU
Front Squats 195/125
Bar hop burpees

15-12-9-6-3 of 

Single Arm DB devil press at 50/35 and C2Bs

Rest 5 mins

3 RFT of:

12 Single Arm Hang Clean and jerks switching sides every 3 reps and 

6 BM

Rest 5 Mins

1 Mile Run!

Score is total time!