6 HBBS every 6ty seconds x 6 min
31 calorie row
31 toes to bar
31 wall balls
31 HR push-ups
31 sit-ups
31 jump lunges
AMRAP in 13 minutes
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6 HBBS every 6ty seconds x 6 min
31 calorie row
31 toes to bar
31 wall balls
31 HR push-ups
31 sit-ups
31 jump lunges
AMRAP in 13 minutes
CnJ
4x4+1 TnG CnJ
+1: an additional ME round of TnG CnJ at 85% of your heaviest lift of the previous 4 rounds.
*15 min to complete all 5 rounds
BWCF
50 cal row
40 ball slams
30 burpees
20 ring dips
10 GHD sit-ups
Conditioning
50 kb swings (70/53)
then
100m run
20m HS walk
10 ring dips (muscle up into rings)
x 5 rounds
then
30 kbs (70/53)
*15 min cutoff
Snatch
4x4+1 TnG snatch
+1: an additional ME round of snatches at 85% of your heaviest lift in the previous 4 rounds.
*15 min to complete all 5 rounds
BWCF
50-40-30-20-10
Jump squats
Push-ups
Midline
Tabata V-ups
*leaning rest between rounds
x 8 rounds
Conditioning
9 thrusters (135/95)
12 pull-ups
Rest 1 min
AMRAP in 20 min
*each round should take 1 min. Modify appropriately.
20 min cutoff
CnJ
4x4+1 TnG power CnJ
+1: an additional ME round of full cleans at 85% of your heaviest lift in the previous 4 rounds.
*15 min to complete all 5 rounds
BWCF
Run 400m every 3 min
x 5 rounds
Strength
3/4/5 front squat
EMOM x3 rounds
3/4/5 HBBS
EMOM x3 rounds
*heavier each minute throughout BOTH drills
Conditioning
300 double unders
for time
*5 min cutoff
Or 5 minutes of double under practice. Scored as reps completed.
Snatch
4x4+1 TnG power snatch
+1: an additional ME round of full snatches at 85% of your heaviest lift in the previous 4 rounds.
*15 min to complete all 5 rounds
BWCF
400m run
50 air squats
AMRAP in 15 min
Strength
strict pull-ups
Strict HSPU
x 3 ME rounds
*9 min cutoff
Conditioning
9-7-5
Front squat (225/155)
Deadlift (225/155)
*1 bar only. 10 min cutoff
BB Gymnastics
5x1 Snatch (HAP)
5x1 CnJ (HAP)
*15 min cutoff
BWCF
Even: 20 air squats
Odd: 35 double unders
EMOM x 15 min
Squat
Est a 3RM front squat
*10 min
Conditioning
100m run
10 burpees
100m run
10 cal row
100m run
10 HSPU
100m run
10 pistols
100m run
10m handstand walk
100m run
10 muscle ups
100m run
10 rope climbs
AMRAP in 12 min
Snatch
4x5+1 TnG snatch
+1: an additional ME round of full snatches at 85% of your heaviest lift in the previous 4 rounds.
*15 min cutoff for ALL 5 rounds
BWCF
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Kb swings (53/35)
HR push-ups
Then, row 500m
*15 min cutoff
Strength
Death by DB push press (45/35)
Starting at min 5 aka 5 reps
*add a rep each minute until you fail to complete the reps within the minute
DO NOT DROP DUMBBELLS!!!!
*10 min cutoff
Conditioning
500m hose drag; then
21 C2B pull-ups
15 GHD sit-ups
9 deadlift (275/185)
x 3 rounds
*15 min cutoff
Snatch
4x5+1 TnG clean
+1: an additional ME round of full cleans at 85% of your heaviest lift in the previous 4 rounds.
*15 min cutoff for ALL 5 rounds
BWCF
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Atomic sit-ups
Strict Pull-ups
Then, run 500m
*15 min cutoff
Strength
3x10 HBBS
*12 min cutoff
Conditioning
Air Force WOD (95/65)
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
*4 burpees EMOM until work is done
8 min cutoff
THIS IS A SPRINT. Load your bar accordingly. Work hard, not heavy.
Snatch
4x5+1 TnG power snatch
+1: an additional ME round of power snatches at 85% of your heaviest lift in the previous 4 rounds.
*15 min cutoff for ALL 5 rounds
BWCF
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Cal row
8-count body builder
Then, run 500m
*15 min cutoff
Strength
3x10 bench press
end Heavy As Possible
*9 min cutoff
Conditioning
Partner workout:
150 wall balls
100 burpees
*partner 1: perform as many wall balls as possible. Partner 2: perform as many burpees as possible. Switch as needed until all work is completed. Wall ball must be moving in order to perform burpees UNLESS all wall balls are completed.
*12 min cutoff
CnJ
4x5+1 power clean + power jerk
(+1: 1 round of ME TnG reps @85%)
*15 min
BWCF
100m run
1 round of Cindy
AMRAP in 15 min
Strength
3x5 :03 pause front squats (HAP)
*10 min
Conditioning:
6 muscle ups every 1:30
ME lunges between rounds
Rest 1:30
AMRAP in 16:30 min