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Adam
For time:
100 calorie Row
100 Sit-ups
100 Walking Lunges (total steps)
Partner up if overall volume is too high (1 rows at a time, switch every minute).
If extra time leftover - stretch and/or go for a farmer carry (600 m solo or 1000 m with partner).
Extra: Deadlift 5-4-3-2-1-1-1.. (no belts, no dropping, off elevation if desired).
Connie & Paul
Every 90 seconds with increasing loads (no more than 10 lbs or 5 kg for 5 sets) do:
Basic: Hang Power Clean + Front Squat 1-1-1-1-1... or
Advanced: Hang Squat Clean 1-1-1-1-... , then
How many rounds can you do in 12 minutes of:
5 Handstand Push-ups (15's+ABMAT/10's+ABMAT)
3 Deadlifts
1 Rope Climb
For Rx+ use 45's+ABMAT/25's+ABMAT. For both Rx & Rx+ first 5 sets of HSPU's must be strict, then kipping is allowed.
Extra: Handstand & Double Under drills.
Travis & Ismael doing Front Squats
Bench Press 5-5-5-5-5 & Rollouts or Hollow Rocks 5-5-5-5-5..., then
How many rounds can you do in 15 minutes of:
21 Double Unders
15 Wall Balls
9 Burpees
Extra: Strict Ring Muscle Up practice (go for 15-20 transitions total, 5-6 sets of 3 reps is perfect) & if still time left - do a climbing board workout. If can't do Muscle Ups - do just a climbing board workout.
Shannon & Rosa
Every 90 seconds with small increases for 10-15 minutes do:
Power Clean + Push Press + Jerk (no belts), then
10-9-8-7-6-5-4-3-2-1 reps for time of:
Rx
Pull-ups
Box Jumps (24/20)
Rx+
Chest To Bar Pull-ups
Box Jumps (28/24)
Extra: Back Squat 3x3 at the same load (no belts, not all out)
Going for a run
Every 2 minutes with increasing loads for 10-15 minutes do:
3 Paused Overhead Squats (snatched), then
How many rounds can you do in 9 minutes of:
Rx
3 Knees To Elbows
6 Swings (55/35)
9 Air Squats
Rx+
3 Bar Muscle Ups
6 Swings (more weight)
9 Air Squats
Extra: Shoulder Press & Bent Over Rows 8-8-8-8-8...
Ismael & MJ
Every 2 minutes for 5 rounds with the same loads do:
Front Squat 3-3-3-3-3 (cleaned), then
For time:
Row 1000 meters.
Or row 2000 meters in teams of two - switch over at the beginning of each minute.
Swings early in the morning
Bench Press 9-9-9-9-9... & 1 arm Rows 9-9-9-9-9, then
How many rounds an you do in 9 minutes of:
9 Box Jumps (24/20)
9 Burpees
1 Rope Climb
For Rx+ do Box Jump Overs & Climb legless (ladies first 3 rounds). Burpees are burpees.
Extra: Go for a run/row/farmer carry or any combination of said activities.
Melissa vs 120 lbs sandbag battle finale
Every 90 seconds with increasing loads do:
Basic: Power Clean + Front Squat + Jerk
Advanced: Power Clean + Hang Squat Clean + Jerk, then
30-20-10 reps for time of:
Rx
Wall Balls
Sit-ups
Rx+
Thrusters (35's/25's or pick your DB's or KB's)
Weighted Sit-ups (use 1 of the weights you have)
Extra: Handstand & Double Under drills
John
Deadlift 3-3-3-3-3... (no belts, dead stop, no dropping), then
How many rounds can you do in 10 minutes of:
Rx
3 Ring Dips
7 Swings (55/35)
12 Double Unders
Rx+
3 Rings Muscle Ups (2 for ladies)
7 Swings
21 Double Unders
Extra: Snatch and/or Overhead Squat practice of any kind
Buddy carry during Hero workout "Horton"
How many rounds can you do in 25 minutes of:
1000 m Run or Row
75' Overhead Walking Lunges (45/25)
50 Push-ups (Hand Release)
25 Strict Pull-ups
Go solo or in teams of 2 if desired.
Extra: Back Squat 3-3-3-3-3-... (no belts, not all out)
