Strength Every 3:00 x 4 Sets9 Push Press @ 65% of 1RM Push Press Load stays the same across all 4 sets. “Go, Dog. Go!” 5 Sets For Calories:1:00 AMRAP10 BurpeesMax Calories on Echo Bike-Rest 1:00 b/t sets-
“Going on a Bear Hunt” 3 Sets For Time: 200m Run12 Deadlifts (225/155lb)200m Run -Rest 1:00- 6 Deadlifts400m Run6 Deadlifts -Rest 1:00- Time Cap: 28:00
Strength Every 1:30 x 8 Sets1 Hang Snatch + 2 SnatchPerform between 60-75% of 1RM Snatch “The Gruffalo” 4 Rounds For Time: 8 Hang Power Snatches (95/65lb)16 Wall Balls (20/14lb) (10/9ft)48 Double Unders Time Cap:...
Strength Every 3:00 x 4 Sets9 Front Squats @ 65% Load stays the same across all four sets. “I Think I Can” 10:00 AMRAP2-4-6-8… Shuttle Runs10 Dual Dumbbell Step-Ups (2 x 50/35lb) (24/20in) Shuttle Run: 50ft...
Strength Every 2:00 x 3 Sets5 Strict Press @ 70-75% Directly into… Every 2:00 x 3 Sets4 Push Press @ 75-80% “The Devil in Disguise” Every 3:00 x 3 Sets12 Dumbbell Bench Press (2 x 50/35lb)6 Devils Press3 Wall...
“Burden Run” 4 Rounds For Time: (Teams of 2)500m Row40 Wall Balls (20/14lb) (10/9ft)400m Medball Run (Together)30 Partner Medball Russian Twist Toss Time Cap: 35:00 Workout Flow: Partners split the row and the wall balls in any fashion. Both partners...
“Hang Time” 7:00 AMRAP12 Alternating Dumbbell Hang Snatches (50/35lb)4-6-8-10-12… Toes to Bar -Rest 2:00- 3:00 AMRAP10 Bar Muscle-Ups-Directly Into-Max Ring Muscle-Ups
Strength Every 3:30 x 4 Sets5 Floating Deadlifts (31X1)+100ft Dual Kettlebell Front Rack Carry Floating Deadlift: Standing on a riser, stand the bar to the hip, lower back to about 1-3in off the floor, then return to the hip without touching down. Perform all 4 sets...
