A.1 Bench Press – 2, 2, 2, 2, 2
5 Strict Pull Ups after each round
A.2
12 Minute AMRAP
21 HR Push Ups
12 DB Step Ups
Run 200M
Post loads and rounds to comments.
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
1 Minute Max Front Squats
1 Minute Max Burpees
1 Minute Max Double Unders
Rest 3 Minutes
1 Minute Max Front Squats
1 Minute Max Burpees
1 Minute Max Double Unders
Rest 5 Minutes
1 Minute Max Front Squats
1 Minute Max Burpees
1 Minute Max Double Unders
**Go Heavy for Power
**Barbell only or light weight for Fitness/Endurance
Post loads and reps to comments.
A.1 Strict Press – 5, 5, 5, 5, 5
A.2
10 Rounds
5 C2B Pull Ups
10 KB Swings
Run 200M
A.3
3 Rounds
25 Weighted Sit Ups
30 Banded Good Mornings
Post loads and times to comments.
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
5 Power Clean #185/#135
10 Bar Over Burpees
Run 200M
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A.1 Back Squat – 2, 2, 2, 2, 2
A.2
10-9-8-7-6-5-4-3-2-1
Push Ups
Deadlifts #185/#130
Air Squats
DB Push Press
A.3
3 Rounds
:30 Hollow Hold
20 Supermans
Post loads and times to comments.
In Teams of 2:
30 Minute AMRAP
10 Hang Power Snatch #95/#65
10 Front Squats
10 Power Clean
10 Thrusters
10 SDHP
Partner 1 finishes all 10 reps of the first exercise then Partner 2 completes all 10 of the next exercise.
Post partners and times to comments.