3×5:
Clean – Men @ 0.8xBW, Women @ 0.6xBW
Rest 1 min
Front squat – Men @ 1.25xBW, Women @ 1.0xBW
Rest 1 min
5 mins AMSAP:
3 C2B pull-ups with 0.25 BW
6 Sit-ups
9 Air squats
3 Rds:
1 min Round kicks
1 mind Elbows & forearms
1 min REST
For time:
500 Rope jumps
In comments share how it went.
3×5:
Military press – Men @ 0.75xBW, Women @ 0.5xBW
Rest 1 min
Deadlift – Men @ 1.75xBW, Women @ 1.25xBW
Rest 1 min
5 SFT:
3 Lateral hurdle – continuous
6 PB dips
8 American swings
10 Ab wheel
For time:
50 DB snatch – each arm (50/35)
Tabata:
Battle rope: whip smash
In comments share how it went.
3×5:
Clean – Men @ 0.8xBW, Women @ 0.6xBW
Rest 1 min
Front squat – Men @ 1.25xBW, Women @ 1.0xBW
Rest 1 min
3 SFT:
10 Pull-ups
10 Squat jumps
3 Rounds, 60/30:
Box punching bag – all strikes
C2 SkiErg pyramid:
1 min fast
1 min slow
2 min fast
1 min slow
3 min fast
1 min slow
2 min fast
1 min slow
1 min fast
In comments share how it went.
Equipment: VersaClimber, bands, jump rope
3×5:
Clean – Men @ .75xBW, Women @ .5xBW
Rest 1 min
Front squat – Men @ 1.0xBW, Women @ 0.75xBW
Rest 1 min
3 Rounds of 30/30:
Alt. band chest press
Air squat
3 Sets for time:
50m Crawl
100 Rope jumps
For time:
1000ft VersaClimber
In comments share how it went.
Equipment: Steelbell or d-ball, TRX or Jungle Gym, heavy jump rope, SAQ ladder
3×5:
Power clean – Men @ .75xBW, Women @ .5xBW
Rest 1 min
Back squat – Men @ 1.25xBW, Women @ 1xBW
Rest 1 min
3 Sets for time:
15 TRX rows
10 Skater jumps
5 Windshield wipers (ea side)
1 Carioca (up and back)
For time:
25 Burpee slams (30/20)
For time:
250 Heavy rope jumps
Post times in comments and share how it went.
Equipment: TRX or Valslide, C2 rower, ab wheel, dip bars
5×3:
Push press – Men @ 1xBW, Women @ .7xBW
Rest 1 mins
Deadlift – Men @ 1.5xBW, Women @ 1xBW
Rest 1 mins
3 Sets for time:
10 Parallel bar dips
10 Leg curl – TRX or Valslide
10 Ab wheel
5 Sets, accumulate 30 secs each for 1 set:
Push-up bottom hold
Squat bottom hold
Chin above bar hold
For time:
1000m Row
Post times in comments and share how it went.
Equipment: VersaClimber, steelbell or d-ball, barbell, kettlebell, jump rope, and hurdle
3×8 @ 75% 1 RM:
Power clean
Rest 2 mins
Back squat
Rest 2 mins
Pyramid 1-5-1:
Pull-up
Hurdle jump (24″/18″)
For time:
25 Burpee slams
8 Sets for time:
100 Rope jumps
40 Feet (on VersaClimber). No Versaclimber, no problem. Do mountain climbers for 60 sec.
In comments share how it went.
