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67 Workout Posts
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21-15-9 reps of: Box Jump, 30 in Ring Dip -
Sets 5 Bench Press | 135 lbs 5 Bench Press | 155 lbs 5 Bench Press | 165 lbs 5 Bench Press | 175 lbs 3 Bench Press | 185 lbs
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15:00 AMRAP: 10 Wall Balls, 20 lbs, 10 in 10 Sumo Deadlift High Pulls, 53 lbs 10 Push Up (Rings)s 10 Double Unders
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6:00 AMRAP: 35 Double Unders 15 Wall Balls, 20 lbs
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Sets 3 Front Squats | 95 lbs 3 Front Squats | 115 lbs 3 Front Squats | 125 lbs 3 Front Squats | 135 lbs 3 Front Squats | 155 lbs
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Sets 1 Split Jerk | 95 lbs 1 Split Jerk | 105 lbs 1 Split Jerk | 115 lbs 1 Split Jerk | 125 lbs 1 Split Jerk | 135 lbs 1 Split Jerk | 145 lbs 1 Split Jerk | 155 lbs
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7:00 AMRAP: 10 Chest-to-bar Pull-ups 15 Wall Balls, 20 lbs, 10 ft Run, 100 m
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Sets Hang Power Clean, 3 reps | 115 lbs Hang Power Clean, 3 reps | 135 lbs Hang Power Clean, 3 reps | 135 lbs Hang Power Clean, 3 reps | 135 lbs Hang Power Clean, 2 reps | 145 lbs
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50-40-30-20-10 reps of: Double Under Sit-up (abmat)
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9:00 AMRAP: 20 Box Jump (24 In.)s Dumbbell Walking Lunge, 35 lbs, 30 ft 10 Dumbbell Push Press, 35 lbs Rest 1 min
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Sets 1 Split Jerk | 135 lbs 1 Split Jerk | 135 lbs 1 Split Jerk | 135 lbs 1 Split Jerk | 135 lbs 1 Split Jerk | 135 lbs 1 Split Jerk | 135 lbs 1 Split Jerk | 135 lbs
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15 Lateral Burpee Over Barriers 50 Double Unders 12 Lateral Burpee Over Barriers 40 Double Unders 9 Lateral Burpee Over Barriers 30 Double Unders 6 Lateral Burpee Over Barriers 20 Double Unders 3 Lateral Burpee Over Barriers 10 Double Unders
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Sets 3 Front Squats | 95 lbs 3 Front Squats | 135 lbs 3 Front Squats | 145 lbs 3 Front Squats | 145 lbs 3 Front Squats | 145 lbs
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3 rounds of: Run, 400 m 21 Kettlebell Swings, 53 lbs 12 Pull-ups
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3 rounds of: 12 Deadlifts, 185 lbs 21 Box Jump (24 In.)s Row, 500 m Rest 1 min
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