500 m row

3x:

- 50 abmat situps

- 20 ring rows

- 30 box jumps

- 20 pushups

- 50 double unders

500m row

26:33 -- fell off a cliff in the third round, esp with double unders

9/11

For time:

2001m run

11 box jumps @ 24"

11 thrusters @ 105

11 CTB pullups

11 power cleans @ 105

11 handstand pushups

11 toes-to-bar

11 deadlifts @ 105

11 push jerks @ 105

2001m row

40:35 omg that was hard.

6 min EMOM - 3 high hang power clean @ 85-85-85-105-105-105

6 min EMOM - 3 hang power clean @ 105-105-115-115-120-120

Then 4x every 3 minutes:

12 cal row

10 bar facing burpee

5 hang power clean (120-105-105-105)

2:28-2:09-2:05-2:03

5 push press every 90 seconds @ 85-95-105-115-120 (PR!)

Everest

3-6-9-12-15-12-9-6-3

Push Jerk @ 75

Row (cals)

12:53

Every 2 minutes:

2 pause clean deadlift + 2 high hang power clean + 1 hang power clean @ 65-85-85-105-105-105

(pause clean means pause 2 counts @ 1 inch off the ground, below the knee, & above the knee before finishing the clean)

Then 12 minutes AMRAP:

10 single arm db clean left @ 35 lbs

10 single arm db clean right @ 35 lbs

20 overhead mb slam @ 10 lbs

200m row

3 rounds + 32 reps

Workout #2 w/ Val & JJ!

Bench press 10-8-6-3-3-3-3-3 @ 65-75-85-95-105-115-125-130

+5 underhand chinups after last 5 rounds

1000m row

+

3x:

10 push press @ 65

12 box jumps @ 20"

+

100 double unders

9:39

12 min AMRAP:

10 cal row

15 box jumps

10 situps

5 rounds + 19 reps

8 min AMRAP:

10 alt db snatch @ 35lbs

10 air squat

10 cal bike

(3 rounds + 8 snatches)

2 min rest

8 min AMRAP:

3 pillar kb farmer carry @ 2x24kg

10 box jumps

(8 rounds + 3 pillars)

2 min rest

8 min max cals row (114)

Buddy workout with JJ!

12 min AMRAP:

24 cal row

100 double unders

24 wall balls @ 14lbs, 9'

2 min rest

12 min AMRAP:

24 hang power clean @ 95

100 double unders

24 cal row

897 reps total

2k row (8:56)

21 toes to bar

100 double unders

1k row (4:37)

15 toes to bar

75 double unders

500m row (2:17)

9 toes to bar

50 double unders

25:50

4x EMOM:

min 1: 6/side single arm L-seated KB press @ 16kg

min 2: 6-8/side single arm db snatch @ 35 lbs

min 3: 30 sec max ring rows

16 min AMRAP:

2 pillar handstand walk

2 pillar walking lunge

10 toes to bar

125m row

3 rounds + 0 reps

3 back squat @ 85-135-165-195-210(F2)(PR!)

8 min:

1k row

AMRAP squat clean thruster @ 95

4:26.2 +15 reps

 Partner workout w/ Lisa!

25 min AMRAP:

30 burpees

1k row

30 kb swing @ 24kg

* split all work, and while one person is rowing, the other holds a plank

3200 yay team

Bench Press 5 @ 35-85-105-110-120(PR!)-125(PR!)

4x EMOM:

min 1: 15 hang power clean @ 75

min 2: 10 dips (matador)

min 3: 15 wall balls @ 14 lbs, 9'

min 4: 10 cal row

HPC and WB went unbroken

75 wall balls @ 14 lbs, 9'
75 power cleans @ 75
75 cal row

22:51

5 rounds of:
10 db bench press @ 2x 25-30-35-40(PR!)-(45F)
10/side bent over row @ 15

15 min AMRAP:
15 cal row
15 toes to bar
15 db push press @ 2x35

3 rounds + 30 reps

4 rounds of:
10 db floor press @ 20-25-30-35 lbs
10 sec rest
10/side alternating hammer curls @ 20-25-30-35 lbs
60 sec rest

4x every 5 min:
15 db push press @ 2x25 lbs
15 cal row
15 db hang cleans @ 2x25 lbs
15 toes to bar

3:25, 3:13, 3:12, 3:10

Floor press 5-5-5-5-@ 105
alternating with
20 DB hammer curls (10/arm) @ 20-30-30-30 lbs

3 rounds of:
750m row
25 ft handstand walk
25 toes to bar

21:48

8 min EMOM:
3 front squats @ 105

10 min AMRAP:
250m row
10 kb cleans (5/arm) @ 16kg
10 single arm kb lunge (5/side) @ 16kg

4 rounds + row + 7

3k row @ 12:54.2 (PR!)
(2k @ 8:36)

Shoulder press 5-5-3-2-1-1 @ 35-65-85-95-105-110(PR!)