4-5 sets, 3 min AMRAP:
– 6 KB swings or ground to overhead
– 6/side bent over row
– 6 sprawls
– 18 double unders or 36 single unders or 27 lateral hops
R60S
*Pick up where you leave off
Author: Ryan Savard
E3M x 4-8 sets
– 200m ish run (45-60 sec)
– 10 push press
– 10 jumping lunges
– 10 sit ups
For time:
– 400m run
– 50 goblet squats
– 400m run
– 50/35 perfect push-ups
– 400m run
– 30 power cleans
– 400m run
– 20 burpees
EMOM x 10 min (5 sets each)
1: 10-20 walking lunges
2: 5-10/side DB hang power clean
+
EMOM x 10 min (5 sets each)
1: 10-15 DB push press
2: 10-15 DB Romanian deadlifts
+
EMOM 5 minutes (5 sets)
– 30 double unders + plank hold for remainder of the minute
+
1 mile run for time
*This workout is meant to be completed with a running clock with no rest time between EMOMs.
21-18-15-12-9-6-3 reps for time:
– RKB swings
– waiters carry 50ft out and back
– burpees
For time:
– 800m run (3 block loop)
– 21 thrusters
– 21 bent over double hand rows
– 21 sit-ups
– 600m run (2 block loop)
– 15 thrusters
– 15 bent over double hand rows
– 15 sit-ups
– 400m run (1 block loop)
– 9 thrusters
– 9 bent over double hand rows
– 9 sit-ups
EMOM x 10 min (5 sets each)
1: 5 deadlifts + 5 hang power cleans + 5 push press
2: rest
+
EMOM x 10 min (5 sets each)
1: 10 down ups + max half burpees in remainder of minute
2: rest
+
EMOM x 5 min (5 sets)
– 30 double unders + max reps air squats
+
EMOM x 5 min (5 sets)
– 10-20 sit-ups
*This workout is meant to be completed with a running clock with no rest time between EMOMs.
3 rounds for time of:
400m run
+
3x
– 7 hang squat cleans
– 7 burpees over weight.
*After each or the three 400m runs you will complete 3 rounds of the hang squat cleans and burpees for a total of 9 rounds of the hang squat cleans and burpees for the entire workout.