Strength

Warm-up

5 Rounds

  • 3 strict pull-ups
  • 3 high box jumps

Strength

10 Rounds

  • 1 power clean + 1 push press + 2 jerks

(Increase weight each round)

Metcon

Alt 20 min emom

  • 5 deadlifts + 5 bar facing burpees 225 / 155
  • 15 wall-balls 20/14
  • complete 6 rope climbs throughout the workout.

Strength Training

Olympic Lift Practice

Squats

Press

Cardio

10 Rounds for Time

  • 10 Cal Assault Bike
  • 10 Cal Ski Erg
  • 20 Air Squats

Strength Training

Olympic Lift Practice

Deadlifts

Tags:

Strength Training

Squat

Press

Power Cleans

Workout

The Brock

  • 100 Cal Ski Erg
  • 100 Cal Row
  • 100 Cal Assault Bike
  • E2MOM 7 Burpees starting at 2 min.

Take an picture and post to Instagram #cantstopbrock

Tags:

Strength Training

Squats

Press

Tags:

Strength

Squats

Press

Deadlift

Tags:

Strength Training

Squat

Press

Power Cleans

Workout

3 person team

  • 150 – 100lb ball-floor-to-top-of-box (stack 2 boxes on end)
  • 150 cal Ski Erg

Tags:

Strength Training

Squats

Press

Tags:

Strength

Squats

Press

Deadlift

Tags:

Strength Training

Squat

Press

Power Cleans

Workout

17 min time cap

  • 40 Burpees
  • 30 Snatches at 45 lb
  • 30 Burpees
  • 30 Snatches at 75lb
  • 20 Burpees
  • 30 Snatches at 105lb
  • 10 Burpees
  • Max Snatches at 135 lb