15 min AMRAP: Row and Wall Ball Engine
The workout of the day consists of: 15 min AMRAP 250 m Row 15 Wall Ball 9kg20lb 50 m SingleArm DB Front Rack Carry 22.5kg50lb switch every 25 m Repeat for max rounds.
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Ladder: Deadlift and Sit-Up
The workout of the day consists of: 12minute ladder for total reps completed 246810… Deadlift 100kg225lb RX 70kg155lb Int Alternating SitUp Carry carry a DB or plate 22.5kg50lb RX 15kg35lb Int 10m out and back 1 rep. Continue adding 2 reps each round. Score is total reps completed.
Every Minute On the Minute: Front Squat and Row
The workout of the day consists of: EMOM 14 minutes Minute 1 10 Front Squats barbell RX 70kg155lb Minute 2 1210 Calorie Row Alternate until 14 minutes are up.
Chipper Engine Builder
The workout of the day consists of: For time. Complete each movement before moving on. 30 Deadlifts 100kg225lb 800m Row 40 Box Step Ups 24 50 Push Ups 60 Russian KB Swings 24kg53lb 800m Row 30 Deadlifts strip to 70kg155lb Time cap 25 min
EMOM 14: Snatch and Wall Ball
The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 4 Power Snatch 45kg95lb Minute 2 12 Wall Ball 9kg20lb Minute 3 15 SitUps Minute 4 Rest Repeat 3 times.
15 Min AMRAP: Front Squat, Burpee, Box Step-Over
The workout of the day consists of: 15 min AMRAP 12 Front Squat 60kg135lb 12 Burpees 12 Box StepOver 24 in Repeat as many rounds as possible in 15 minutes.
AMRAP 15: Push and Core Flow
The workout of the day consists of: 15 min AMRAP 7 Thrusters Barbell 45kg95lb RX 14 VUps 25 Jumping Jacks
3 Rounds for Time: Hinge and Go
The workout of the day consists of: Strength Deadlift 4x6 build to heavy for today. RX 100kg225lb. Rest then load for metcon. Metcon 3 rounds for time of 16 Deadlifts RX 80kg175lb 32 Walking Lunges bodyweight 16 Hang Power Cleans RX 60kg135lb 500m Row 32 SitUps 16 Push Press RX 50kg115lb 32 Single Arm Farmer Carry Steps 24kg53lb one KB switch at halfway
EMOM 14: Squat and Farmers Carry
The workout of the day consists of: Every minute on the minute for 14 minutes Odd minutes 8 Front Squats RX 70kg155lb Even minutes 40m Farmers Carry 2x24kg53lb KB Score is completion. Move with purpose. Do not rush the squats.
Barbell Chipper: Strip Down & Engine Up
The workout of the day consists of: For time 20 Power Cleans 6042DB 2x15 30 Push Press 5035DB 2x12.5 40 Box Jump Overs 6050step overs 50 Calorie Row 60m Bear Crawl