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

• strength warm-up reps
• 8 x 2 clean at 80%

Squats

• Squats warm-up reps
• 5 x 5 at 80%

Press

• Press warm-up reps
• 5 x 5 at 80%

Cardio

10 Rounds for Time

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

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 15 x 1 clean and jerks at 80%

Deadlifts

• deadlift warm-up reps
• 3 x 3 at 80%

Strength Training

Squat

• squat warm up reps
• 5 x 1 (heavy singles)

Press

• press warm-up reps
• 5 x 1 (heavy singles)

Power Cleans

• clean warm-up reps
• 5 x 3

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

Strength Training

Squats

• squat warm-up reps
• 2 x 5 @ 75% of 5 rep max

Press

• press warm-up reps
• 3 x 5 at 80% of 5 rep max

Strength

Squats

• Squat Warm Up Reps
• 5 x 5 at 90% of 5rm

Press

• Press Warm Up Reps
• 5 x 5 at 90% of 5rm

Deadlift

• Deadlift Warm Up Reps
• 1 x 5 at 90% of 5rm

Strength Training

Squat

• squat warm up reps
• 1 x 5 RM

Press

• press warm-up reps
• 1 x 5 RM

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

3 person team

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

Strength Training

Squats

• squat warm-up reps
• 2 x 5 @ 75% of 5 rep max

Press

• press warm-up reps
• 3 x 5 at 80% of 5 rep max

Strength

Squats

• Squat Warm Up Reps
• 5 x 5 at 90% of 5rm

Press

• Press Warm Up Reps
• 5 x 5 at 90% of 5rm

Deadlift

• Deadlift Warm Up Reps
• 1 x 5 at 90% of 5rm

Strength Training

Squat

• squat warm up reps
• 1 x 5 RM

Press

• press warm-up reps
• 1 x 5 RM

Power Cleans

• clean warm-up reps
• 5 x 3

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