Lumberjack 20 For time: 20 deadlifts (275/185) Run 400m 20 KB Swings (70/55) Run 400m 20 OH Squats (115/85) Run 400m 20 Burpees Run 400m 20 C2B Pull Ups Run 400m 20 Box Jumps (24/20”) Run 400m 20 Squat Cleans (95/65) Run 400m

Clean + Power Jerk EOMOM 20 Every 2 minutes, increase the weight. Score is heaviest weight successfully lifted without a press-out on the jerk. Cleans can be power or full squat cleans. “Nicole” AMRAP 20: Run 400m Max reps pull ups Score = number of pull ups completed. Nicole Tip: Go to absolute failure on…

1RM Shoulder Press 3 attempts. Rest 2-3 minutes between attempts after warm ups. Pistol Progression -Two-leg squat, then shift weight to one foot and pick up the unloaded foot. -Two-leg squat, straighten leg and hold out in front of you. -One-leg negative (down), two-leg positive (back up) -One-leg squat, up and down. -Max reps on…

“Glory Days” 5 Rounds for time: 30 Single Unders 15 Push Ups 20 Air Squats 21-15-9: Push Press (75/55) Box Jump (20/16”) Pull Ups 5 Rounds for time: 7 MB Cleans (20/14) 7 Push Ups For time: Run 400m 25 Air Squats Run 400m 25 Push Press (75/55) Run 400m 25 SDHP (75/55) Run 400m…

1RM Deadlift 3 attempts. Rest 2-3 minutes between attempts after warm ups. Handstand Work Progression per 9/5/17: Wall Walk Wall walk to vertical Kick up to handstand against wall Kick up to free standing handstand Handstand walk Handstand hold/balance 5 Rounds for Time: 25 Push Press (75/55) 50 Double Unders Scale: 45/35lbs, 2x singles (don’t…

Warm Up Bear Complex with empty bar EMOM 10 1 Bear Complex: Deadlift Power Clean Front Squat Push Press Back Squat Behind-neck Push Press EMOM Ladder up x2 In the first minute, do: 1 Pull up 2 Push Ups 3 Air Squats Rest for the remainder of that minute. Every successive minute, add that number…

Thursday 30s For time: 30 Double Unders 30 Push Ups 30 1-KB Cleans (35/26) 30 Box Jumps (20/16”) 30 1-KB Push Press (35/26) 30 Goblet Squats (35/26) 30 Plate Ground to Overhead (45/25) 30 Situp to Stand 30 Calorie Row Finisher GHD sit ups Advanced: 50 for time Intermediate: 30 for time Beginner: 15 total…

1RM Back Squat 3 attempts. Rest 2-3 minutes between attempts after warm ups. 3 Rounds for Time: 10 Push Ups 10 Power Snatches (95/65) Finisher Pull Up Development 3 sets of: 7 jumping pull ups with a 2-3 second descent. 30 second plank.

1RM Bench Press 3 attempts. Rest 2-3 minutes between attempts after warm ups. For Time: Row 5k

Glen” For Time: 30 Clean & Jerk (135/95) Run 1 mile 10 Rope Climbs Run 1 mile 100 Burpees Scaled: 30 C&J (115/75) Run 800m 5 Rope Climbs Run 800m 50 Burpees Scaled Light: 30 C&J (75/55, +/- 10lbs) Run 400m 10 Rope Pulls from Floor Run 400m 30 Burpees