Alright team, you know the drill….
WORKOUT 1
Part A
Deadlift
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%
Part B
For time
1000m Run
100 Double Unders
27 Deadlifts (90/65)
800m Run
100 Double Unders
21 Deadlifts
400m Run
100 Double Unders
15 Deadlifts
WORKOUT 2
Part A
Back Squat
3 sets of 9
- complete on 3 minute timer
Part B
3 Rounds for time
400m Run
20 Dumbbell Snatches (22.15/15)
20 Ball Slams (12/9)
WORKOUT 3
With a partner…
AMRAP in 8 Mins
10 Ring Dips
20 Kettlebell Swings (24/16)
Rest 3 mins
AMRAP in 8 mins
10 DB Push Press (22.5/15)
20 Sit us
Rest 3 mins
AMRAP in 8 mins
10 Push Ups
20 Dumbbell Snatch (22.5/15)
WORKOUT 4
In pairs complete, for time
100 Burpees
Then 4 rounds of
7 Rope Climbs
11 Bear Complexes (60/42.5)
Then 100 burpees
- Bear Complex = 1 Deadlift, 1 Hang Power Clean, 1 Front Squat, 1 Shoulder to Overhead, 1 Back Squat, 1 Shoulder to Overhead
WORKOUT 5
Part A
Clean
Minute 1-2-3
3 Cleans @ 60/63/66%
Minute 4 – Rest
Minute 5-6-7
2 Cleans @ 70/73/76%
Minute 8 – Rest
Minute 9-10-11
1 Clean @ 80/82/84%
Part B
3 Rounds for time
27 Sumo Deadlift High Pull (35/25)
21 Pull Ups
15 Burpee Box Overs (24/20″)
WORKOUT 6
0-10 Minutes – 1000m Run then AMRAP of Clean and Jerk @ 60/42.5
10-13 Minutes – REST
13-20 Minutes – 800m Run then ARMAP of Power Snatch @ 52.5/35
20-23 Minutes – REST
23-27 Minutes – 400m Run then AMRAP of Thruster (42.5/30)