Carries

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10 min Warm-Up


Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

  • 2 Back Squats (115/80)
  • 1 Back Rack Thruster

20 1/2 Court Down and Backs

  • KB/DB Farmers Carry Down (53s/35s)
  • KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

  • 50 reps of KB/DB lunges (53/35)
  • 50 KB/DB Sumo Deadlift High pulls (53/35)
Tags:

10-minute Set-up/Warm-Up


8 Minute AMRAP (U go, I go)

  • 1 x KB Clean and Jerk (53s/35s)
  • 3 x Burpees
  • 6 x Toes-to-Bar

2 Minutes Rest


8 Minute AMRAP (U go, I go)

  • 1 x KB Farmers Carry Down and Back
  • 3 x KB Thrusters
  • 6 x KB Lunges

2 Minutes Rest


8 Minute AMRAP (U go, I go)

  • 1 shuttle run Down and Back
  • 3 KB Front Squats (53s/35s)
  • 6 KB Push-ups
Tags:

10-minute warm-up set-up


For Time

  • 60 Cal Row
  • 5 rounds
    • 20 Wall Balls (20/14)
    • 1 x 25m KB- Farmers Carry (53s/35s)
  • 60 Cal Row

10 min Set-up/warm-up


Deadlift

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 3
  • 1 x 2
  • 1 x 3

5 x 12

  • Seated Rows
  • Reverse Hypers

5 x 12

  • Lat Pull Downs

10 min Set-up/warm-up


10 Rounds of E1.5MOM

  • 1 x Snatch (140/95)
  • 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

  • 1 x 25m Med-Ball Bear Hug Carries (80/50)
  • 8 x Med-Ball Shoulder-to-Overhead
  • 20 x Single Unders Jump Rope or Plate Jumps

15 min Warm-up/Set-up


30 Min AMRAP (Teams of 3)

  • Ski Erg
  • 5 burpee pull-ups
  • 7 clean and jerks (115/80)
  • 9 Wall Balls (20/14)
  • 1 25m Overhead Med-Ball Carry (80/50)

Rules

  1. Teammate 1 starts on the Ski Erg, while teammate 2 starts on burpee pull-ups. Teammate 3 waits
  2. Once teammate 2 completes the clean and jerks, teammate 1 moves to burpee pull-ups, and teammate 3 moves to the ski-erg, starting the cycle.
  3. When teammate 2 finishes the overhead carry, they move to the ski-erg, and teammate 3 moves to the burpee pull-ups.
  4. A teammate cannot be passed.
  5. In case of a log jam, the skier must finish a minimum of 15/10 cals before advancing.
  6. The team with the most cals at the end of the 30 minutes is the winner.

Deadlift Strength Session

  • 2 x 5 @ 135/95
  • 1 x 5 @ 225/155
  • 1 x 3 @ 275/190
  • 1 x 3 @ 305/215
  • 1 x 2 @ 335/235
  • 1 x 5 @ 365/255

Scale weights accordingly

Back Workout – 5 rounds

  • 5 x 5 second Superman Holds
  • 10 x Elevated Romanian Deadlifts (95/65 Focus on extension/hamstring stretch)

10 Rounds for Time – Partner – Waterfall

  • 15 / 12 cal Assault Bike
  • 5 KB / DB. Thrusters (35/25)
  • Farmer Carry Down / Waiter Carry Back
  • 10 Sit-ups


Resources and Guides


Bored? Here are a few articles for you.

4 Rounds for Time

  • 25 x Sit-ups
  • 2 x heavy Ball to Shoulder || or Power Clean. (150/80lb ball)
  • 1 Down and Back KB Farmer Carry (Heavy)

Cash-out: 100 Cal AB

Resources and Guides

Squat Workout

  • 2 x 5 (45/35
  • 1 x 5. (95/65)
  • 1 x 3 (135/85)
  • 1 x 2 (185/125)
  • 3 x 5 (225/155)

12 Min AMRAP

  • 80/50lb Ball Carry (50m)
  • 2 x Heavy Ball to Shoulder (150lb / 80lb)
  • 20/16 Cal Assault Bike

21, 18, 15, 12, 9, 6, 3

  • KB Squats
  • Toes-To-Bar

100m Farmers Carry Between Rounds. (Pull-Up Bars to Corner of Pad and Back)