15 min AMRAP: Squat & Press Flow
The workout of the day consists of: AMRAP 15 min 200 meter run 10 front squats RX 70kg155lb 10 push presses RX 70kg155lb 12 box stepups all levels 24 Score total rounds reps
Posts
Pull Ladder: Barbell Row and Burpee Box Over
The workout of the day consists of: 12 minute ladder. Start at 2 reps of each movement. Add 2 reps every round. Continue as far as possible in 12 minutes. Barbell Bent Over Row 40kg85lb Burpee Box Over 60cm Complete 2 reps of each in round 1 4 reps of each in round 2 and so on. Keep moving. No rest between rounds.
EMOM 14: Push and Swing
The workout of the day consists of: Every minute on the minute for 14 minutes Minute 1 7 Push Press barbell 50kg115lb RX Minute 2 14 Kettlebell Swings 24kg53lb RX Minute 3 7 Push Ups strict Minute 4 14 Single Arm Farmer Carry Steps 24kg53lb RX switch arm at halfway Repeat for 3.5 total cycles.
Snatch Ladder & Core
The workout of the day consists of: For time 21159 reps of Power Snatch 45kg95lb Hanging Knee Raise Box Jump 6050cm Aim to finish under 12 minutes.
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.
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.