Strength

45 Min AMRAP (Team) – Accumulate Max Distance

• 30lb Med Ball
• 2 x 35KB
• 20lb Ruck
• 80lb Sandbag
• Empty

Each team member carries an object for 160m except for 1, then rotate through the objects.

Once a teammate completes the 160m, they can drop the object and return to help others as needed.

The next leg cannot start until all members have completed their 160m.

If there are more than 5 members, add a 45lb plate or other suitable objects to carry. If there are fewer than 5, reduce or add objects so there is always 1 less object than athletes.

10 Rounds, not for time of:

• 10 Rounds, not for time of:
• 1 Turkish Get-up, R-arm
• 5 Kettlebell Snatches, R-arm
• 1 Turkish Get-up, L-arm
• 5 Kettlebell Snatches, L-arm

5 rounds, not for time

• 5 Power Cleans + 1 Jerk — increase weight each round

Strength Day

5 rounds

• 12 x Seated Rows
• 12 x Reverse Hyper

5 rounds

• 10 x Lat Pull Downs
• 10 x Seated Good Mornings

Dave’s Arm Pump

5 min Set-up/warm-up

30 min – E3MOM

• 1 x Clean and Jerk (start at 95/65 lb and add 10/5 lb per round)
• C2 Bike – Zone 2

Back Strength Bonus

5 Rounds

• 12 x Seated Rows (170/120 lb-> scales as needed)
• 12 x Reverse Hyper (50% of max back squat)

Workout

Strength

5 Rounds (every 1:30 minutes)

• 5 x Floor Press (increase weight each round)
• 5 x Ball to Shoulder (80/50)

Metcon

18 Min AMRAP

• 8 Sit-ups
• 10 KB Swings (53/35)
• 12 Box Step-ups

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 90% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 1 establish a 1 rm

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 5 x 5 work @ 85% of 3RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 75% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 80% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 2 x 2 work set 2RM Should be close to 94% of 1RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 75% 1RM