2min amrap 1min rest (9 cycles)
50ft bear crawl
10 kb swings 70/53
200ft shuttle run
15 push-ups
200ft waiter carry 45/25
10 r-twists 45/25
200ft shuttle run
15 air squats
50 squat-thrust jump
Block Strength
2/2/1/1 back squat @80%/90%/95%/100% (training max)
15min back squat emom @80% (training max)
15min AMRAP
5 front squat 155/105
1 rope climb (scale 3 pull-ups)
20 box jump 24/20
1 rope climb (scale 3 pull-ups)
3 tire flips
Core skill: 4 rounds 1min plank hold/1min max plank push-ups/1min rest
Block Strength
1rep power clean @80%/90%/95%/100%
2reps 15min emom power clean @80%
4 Rounds
17 wall ball shots 20/14
14 hr burpees
rest 1min
50 pistols
rest 1min
4 Rounds
17 sdlhp (95/65)
14 wall ball sit-ups
Skill: 5/4/3/2/1 front squat
100 double-unders/300 singles
50 kb press/adv hspu
40 t2b
30 push jerk 160/100 adv axel bar
90 foot walking lunge w/plate/adv front rack
Block Strength
deadlift 2/2/1/1 reps @80%/90%/95%/100% of training max
15min emom @80% of training max
Endurance
3 Rounds row 500m rest 30sec run 250 w/sled rest 2min
Helen meets Elizabeth
Run 400m
21 cleans 135/95
12 pull-ups
21 Rings dips
21 kb swings 53/35
Run 400m
15 cleans 135/95
12 pull-ups
15 ring dips
21 kb swings 53/35
Run 400m
9 cleans 135/95
12 pull-ups
9 ring dips
21 kb swings 53/35
Block Strength
1 reps strict press @80%/90%/95%/100%
15min emom 2reps strict press @80%
10 wall walks
Run 400m
20 one arm snatches
Run 250m
30 push-ups
Run 100m
40 pull-ups
Run 100m
50 push press 65/45 adv 75/55 axel bar
Run 250m
60 air squats
Run 400m
70 sit-ups
Block Strength
2 reps back squat @70%/80%/85%/90%
12min emom back squat @70%
10 Rounds
5 deadlift 225/135
3 squat clean 225/135
1 jerk 225/135
Skill:10 min squat clean and jerk (build up to a heavy single)
Block Strength
2reps power clean @ 70%/80%85%/90%
12min emom @ 70% power clean
Endurance: row 2k
21/18/15/12/9/6/3
KB swings 70/53
Box jump overs 24/20
Skill: 2/2/2/2/2/2 front squat (build up to heavy set of two)
Block Strength
2 reps bench press 70%/80%/85%/90%
3 rep bench press emom @70% (12min)
Endurance: 2 rounds row 500m/run 250m
16min AMRAP
8 wall ball shots 20/14
12 t2r
Emom skill: shuttle run/45sec plank hold
Block strength
deadlift 2reps @ 70%/80%/85%/90%
deadlift 3reps 12m emom @70%
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
*Rest 5min*
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)
Skill: Mobility monday
Block Strength
2 reps strict press 70%/80%/85%90%
3 reps 12min emom @70%
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