SAVED BY THE BARBELL
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
@80%
*10 GHD Back Extension Hold Double Dumbell Rows after each set
10 Rounds for Quality
Every 2:00
30 double unders
10 C2B Pullups
10 Thrusters 115/75
*Scale reps, so you have at least :30 of rest every round.
200 meter run
20 burpee box jumps 24/20
20 DB Push Presses 50/35 RX+/ 35/20 RX
400 meter run
15 burpee box jumps 24/20
15 DB Push Presses 50/35 RX+/ 35/20 RX
600 meter run
10 burpee box jumps 24/20
10 DB Push Presses 50/35 RX+/ 35/20 RX
800 meter run
5 burpee box jumps 24/20
5 DB Push Presses 50/35 RX+/ 35/20 RX
3 Rounds
10/ leg double DB step ups + 15 Hip Extensions
Rest 1:00 between rounds
3 Rounds
800 meter run
20 med ball cleans 20/14
5 Rounds
Every 3:00
5 Squat Clean and Jerks + 15 GHD situps
*Use 70% of your 1RM squat clean and jerk
1.5 mile run
Build with each set
Time Cap: 20 minutes
5 Rounds
200 meter run
1 Unbroken round of DT
*1 rope climb penalty for every break.
DT
155/105
12 deadlifts
9 hang power cleans
6 shoulders to overhead
800 meter row
10 Rounds
6 Burpee Box Jumps
9 KBS
12 Situps
800 meter row
@85%
Time Cap: 18 minutes
10 Rounds
5 Bar Facing Burpees
6 Toes to Bar
7 Hang Power Snatch 75/55
Partner Workout
20 Alternating Rounds
50′ DB Farmers Carry 70/50 RX
25 Double Unders
With a Partner:
400 meter walking lunges.
*One partner works, other rests. Switch as needed.
Time Cap: 40 minutes
21 Thrusters 95/65
21 Bar Facing Burpees
200 meter run
18 Thrusters 95/65
18 Bar Facing Burpees
200 meter run
15 Thrusters 95/65
15 Bar Facing Burpees
200 meter run
12 Thrusters 95/65
12 Bar Facing Burpees
200 meter run
9 Thrusters 95/65
9 Bar Facing Burpees
200 meter run
6 Thrusters 95/65
6 Bar Facing Burpees
200 meter run
3 Thrusters 95/65
3 Bar Facing Burpees
