EMOM 12
Min 1: Row x 12/10
Min 2: Pushup x 12/8
Min 3: Kettlebell Swing x 12
AMRAP 1
Max Power Clean @65%
Rest 3:00
AMRAP 1:30
Max Power Clean @75%
Rest 3:00
AMRAP 2:00
Max Power Clean @85%
Record reps at each block
For Time:
150 Wall-Ball Shots, 20# / 14#
BENCHMARK TEST
Hold yourself to the height standard. Have a plan and execute. Good luck
EMOM 12
Min 1: Row x 12/10
Min 2: Pushup x 12/8
Min 3: Kettlebell Swing x 12
AMRAP 1
Max Power Clean @65%
Rest 3:00
AMRAP 1:30
Max Power Clean @75%
Rest 3:00
AMRAP 2:00
Max Power Clean @85%
Record reps at each block
For Time:
150 Wall-Ball Shots, 20# / 14#
3 Rounds
10 Toes to Bar
8 Hang Power Clean
6 Front Squat
4 Thrusters
Record heaviest set
Perform sets every 2:00 for 10:00. You may adjust weight as needed across your sets, but dont feel obligated ti build every set. Stay towards the lighter side of what you’re capable of and really work on holding for the entire three seconds in the bottom position. You will see this again so don’t feel the need to push weight too much today.
Every 4:00 x 3 Rounds
Bike x 12/8
Pullups x 10
Burpees x 10
Record time each round
RX+
Chest to Bar
3 Rounds
15/12 Cal Row
:30 Overhead Squat Hold (45/35)
8/5 Strict Pullups
Record heaviest block
Refer back to 11/27/19
3 x 4:00 Blocks
(w/1:00 Rest/Build)
Every :30 x 4:00
1 Squat Snatch
AMRAP 5 x 2 Rounds (5:00 Rest)
20/16 Cal Row
30/20 Pushups
Max Distance Farmers Carry (2/1.5)
(1 Length of Turf, Each 15yds = 1 Rep)
Record total reps each round (row + pushups + “reps” of carry)
RX+
30/25 Cal Row
3 Rounds
15/12 Cal Row
:30 Overhead Squat Hold (45/35)
8/5 Strict Pullups
Record heaviest block
Refer back to 11/27/19
3 x 4:00 Blocks
(w/1:00 Rest/Build)
Every :30 x 4:00
1 Squat Snatch
AMRAP 5 x 2 Rounds (5:00 Rest)
20/16 Cal Row
30/20 Pushups
Max Distance Farmers Carry (2/1.5)
(1 Length of Turf, Each 16 yds = 1 Rep)
Record total reps each round (row + pushups + “reps” of carry)
RX+
30/25 Cal Row
EMOM 12
Min 1: Bike 10/6
Min 2: 8 RDL
Min 3: 5 Push Press
Adjust weight as needed. Remember this is just a warm up.
Record heaviest weight
Working Sets
X 6 (62.5%)
X 5 (72.5%)
X 4 (82.5%)
X 1 (92.5%)
AMRAP 1:30 / 3:00 Rest x 3 Rounds
Thruster/Push Press Ladder (75/55)
Every time the clock starts you begin with 1 Thruster, followed by 1 Thruster + 1 Push Press, then 1 Thruster + 2 Push Press, 1 Thruster + 3 Push Press……
Record total reps completed EACH round (thrusters + push presses)
*You may break whenever you like and put the bar down.
**I know we might have some sore quads today, dont be fooled, this is a push press workout. Thrusters will not be the hardest part of this workout.
EMOM 12
Min 1: Bike 10/6
Min 2: 8 RDL
Min 3: 5 Push Press
Adjust weight as needed. Remember this is just a warm up.
Record heaviest weight
Working Sets
X 6 (62.5%)
X 5 (72.5%)
X 4 (82.5%)
X 1 (92.5%)
AMRAP 1:30 / 3:00 Rest x 3 Rounds
Thruster/Push Press Ladder (75/55)
Every time the clock starts you begin with 1 Thruster, followed by 1 Thruster + 1 Push Press, then 1 Thruster + 2 Push Press, 1 Thruster + 3 Push Press……
Record total reps completed EACH round (thrusters + push presses)
*You may break whenever you like and put the bar down.
**I know we might have some sore quads today, dont be fooled, this is a push press workout. Thrusters will not be the hardest part of this workout.
4 Rounds
10 Jump Squats
8/5 Pushups
10 Alt DB Snatch (5/arm)
Record heaviest set
Refer to 11/26/19
For Time (20:00 Cap)
25/20 Cal Row
30 Step Through Lunges
15 Burpees
10 Chest to Bar
15 Burpees
30 Step Through Lunges
25/20 Cal Row
Post total time
RX+
-Bear Hug 20/14 wall ball during lunges
-Muscle-ups
Step Through Lunge
https://youtu.be/cC3dgWo1_Ic
This will be just bodyweight unless you are doing RX+. Step back and forward is 1 rep. You may switch legs whenever you like.
