Strength
Every minute, on the minute, for 10 minutes:
Performance: 2 Front Squats @ 75-80%
Fitness: 2 Front Squats
Conditioning
8-7-6-5-4-3-2-1 of:
Rest 3 minutes
1-2-3-4-5-6-7-8 of:
Record time for each piece.
Two rounds:
As many rounds as possible (AMRAP) in 3:00:
Rest 1:30
AMRAP x 3:00:
Rest 1:30
AMRAP x 3:00:
Rest 1:30
AMRAP x 3:00:
Rest 1:30
Record score for all eight AMRAPs.
Strength
Front Squat
Performance: 4 x 6 @ last week’s heaviest weight
Fitness: 4 x 6 @ 20X1 @ last week’s heaviest weight
Conditioning
Performance
For Time:
*5 Toes to Bar at the top of every minute
Fitness
*5 AbMat Sit Ups at the top of every minute
10:00 cap for both performance and fitness
Strength
Every two minutes for 8 rounds complete 1 Hang Snatch. Build across sets but aim for zero misses.
Conditioning
Performance:
In 8:00, complete as many rounds as possible of the ladder:
Fitness:
In 8:00, complete as many rounds as possible of the ladder:
Conditioning
Teams of 4 or 5, OPWAAT:
In 10 minutes, accumulate as many calories on the assault bike as possible rotating every 10/7 calories (one assault bike per team).
Immediately into…
In 10 minutes, accumulate as many burpee box jump overs as possible rotating every 6 reps.
Immediately into…
In 10 minutes, accumulate as many calories on the assualt bike as possible rotating every 10/7 calories.