RX+
3 Rounds of DT 155/105
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
6 Ring Muscle Ups
2 Rounds of DT 185/125
6 Ring Muscle Ups
1 Round of DT 205/145
6 Ring Muscle Ups
RX
3 Rounds of DT 115/75
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
12 Chest to Bar Pul lups
2 Rounds of DT 135/95
12 Chest to Bar Pull ups
1 Round of DT 155/105
12 Chest to Bar Pull ups
6 sets
5 Touch & Go Power Cleans into
6 Front Rack Walking Lunges
Increase weight every 2 sets
10 Rounds
Every 2 minutes
1 Rope Climb
12 Toes to Bar
8 Box Jump Overs 24/20
(rest remaining time)
* Scale Reps from the beginning so you can complete each round in about 1 minute.
* If you miss a round, sit out the 2 minutes and workout becomes an AMRAP.
* Score is number of rounds completed as RX
200 Meter Run
10 Burpee Box Jump Overs 24/20
400 Meter Run
10 Burpee Box Jump Overs 24/20
800 Meter Run
10 Burpee Box Jump Overs 24/20
400 Meter Run
10 Burpee Box Jump Overs 24/20
200 Meter Run
10 Burpee Box Jump Overs 24/20
Pause Front Squat
Build to a Heavy Triple
Then perform 3 x 3 @ 80% of your triple
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
95/65 lbs
*Build up to a heavy triple
For Time
200 meters Run
10 Bar Muscle Ups
10 Single Arm DB Push Press 50/35
20 C2B Pullups
20 Single Arm DB PP 50/35
30 Pullups
30 Single Arm DB PP 50/35
200 meters Run
*Start at 70% and build up
(3 rounds each)
* Partner 1 does 2 rounds (back to back) then partner 2 does 2 rounds. Continue until both have completed 3 rounds (6 rounds each)
Tabata
Hanging L-Sit Hold
Tabata
Plank
*No rest between tabatas
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
EMOM 8 minutes
Even – AMRAP ring muscle ups
Odd – 15/12 calorie row
*Score is total ring muscle ups
5 Rounds
Every 4 minutes:
RX+
12 Burpee Box Jump Overs 30/24
12 Hang Power Clean and Jerks 135/95
50 double unders
RX
10 Burpee Box Jump Overs 24/20
10 Hang Power Clean and Jerks 115/75
50 double unders
*Rest remaining time
*Give each round 100% effort
*Face the box for bbjo
*Scale reps as needed from the very beginning and commit to that rep scheme remainder of workout.
