Jul |
1
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4 RFT: Ski Erg Calories and Push Press
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Power Snatch : 1 Rep Max
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Every 3 mins for 15 mins: Bar Muscle Up (Unbroken)s, Power Snatch (Touch & Go)s, and Bar Facing Burpees
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2
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FT: Row Calories, Hang Squat Cleans, Hang Squat Cleans and Hang Squat Cleans
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3
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Power Clean : 1 Rep Max
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5x AMRAP 3 mins: Power Cleans, Handstand Push-ups and Wall Balls
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FT: Hang Squat Cleans, Hang Squat Cleans, Hang Squat Cleans, and 7 more
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4
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AMRAP 4 mins: Hang Power Cleans and Deck Squats
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5
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Alt EMOM 15 mins: Hang Squat Cleans and Bench Press
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FT: Muscle Cleans and Hang Squat Cleans
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6
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AMRAP 10 mins w/ Buy-in: Row Calories, Snatches, and Wall Balls
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7
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FT: Handstand Walks and Squat Cleans
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8
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Chipper: Front Squats, Bar Muscle-ups, Deadlifts, and 9 more
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9
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AMRAP 15 mins: Pull-ups, Push-ups and Air Squats
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10
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Push Jerk : 3 Rep Max
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11
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Bench Press 2-2-2-2-2
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Weighted Pull-up 2-2-2-2-2
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12
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Deadlift : 20 Rep Max
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AMRAP 3 mins w/ Buy-in: Handstand Push-ups, Toes-to-bars, Handstand Push-ups and 2 more
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AMRAP 5 mins w/ Buy-in: Handstand Push-ups, Toes-to-bars, Handstand Push-ups, and 2 more
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13
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Clean & Jerk : 3 Rep Max
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Alt EMOM 18 mins: Clean & Jerks and Pull-ups
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14
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Every 3 mins for 30 mins: Assault Bike Calories, Handstand Push-ups, and Rests
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15
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Front Squat : 1 Rep Max
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Muscle Up (Strict)s : Max Set
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Muscle-ups : Max Set
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3 RFT: Deadlifts and Muscle-ups
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18
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10 RFT: Deadlifts and Push-ups
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AMReps 5 mins: Strict Pull-ups
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