SPEAKEASYCROSSFIT

METCON

• AMRAP15
  30 KB swings 53/35
  20/15 cals ass bike
  10 Strict pullups

  Rest 3 minutes, then for time:

• 21-18-15-12-9
  Goblet squats 53/35
  42-36-30-24-18
  Double Unders

SPEAKEASYSWEAT

• 0:00-18:00
  2000m Row/Ski

  Into AMRAP:
  100″ Sled Push
  2 Wall Walks
  :25 Hammer Curl Wall Sit

AFTER PARTY

• Accumulate:
  30 Plank Pass Throughs
  30 Dead Bugs

SPEAKEASYCROSSFIT

STRENGTH

• Every 2:00 x 6
  • 8 Bent Over Row AHAP

METCON

• AMRAP15:
  Ascending reps by 1 of:
  Power Snatch 115/85
  OHS

  *Between each completed complex perform 5 T2B
  *For each break before a complex is completed, run 100m before picking the bar back up.
  *Do all reps of power snatches, then all reps of OHS unbroken for as long as you can

SPEAKEASYSWEAT

• 400m Run
  40 Single DB Box Step Ups
  20 Russian KB Swings
  400m Run
  30 DB Box Step Overs
  20 Russian KB Swings
  400m Run
  20 Box Jumps
  20 Russian KB Swings
  400m Run
  10 Box Jump Overs
  20 Russian KB Swings
  400m Run

  25 Min Cap

SPEAKEASYCROSSFIT

STRENGTH

• Every :90 x 10 rounds
  10 DB Push Press reps at a challenging load

METCON

• For time:
  1000m Ski
  20 Strict HSPU
  750m ski
  15 Strict HSPU
  500m ski
  10 Strict HSPU

SPEAKEASYSWEAT

• AMRAP25
  50 Double Unders
  2-4-6..etc
  Alt DB Devils Press
  Air Squats
  V-Ups

SPEAKEASYCROSSFIT

STRENGTH

• Every 3:00 x 5
  • 5R/L Back Rack Lunges @ 60-70% of 1RM Back Squat

METCON

• EMOM16:
  Min1: 12 Dead lifts 185/135
  Min2: 9 Burpee box jumpovers 24/20
  Min3: 6 Hang squat cleans 185/135
  Min4: Rest

SPEAKEASYSWEAT

• 5 RFT

  20/15 Cal Assault Bike
  30 Alt DB Hang Snatches
  15/10 Push Ups
  10 Hollow Rocks + :20 Hollow Hold

SPEAKEASYCROSSFIT

• 21-15-9
  Wallball (20/14#)
  Toes to Bar

  Rest 2:00

  9-15-21
  Wallball
  Toes to Bar

NECCESSARY ACCESSORY

• 4 Rounds:
  10 Barbell Good Mornings
  1:00 Reverse Plank
  1:00 KB Front Rack March

SPEAKEASYCROSSFIT

• 30:00 Window

  10-9-8-7-6-5-4-3-2-1 Reps for LOAD
  Sandbag over the Shoulder
  Bench Press

  In remaining time AMRAP:
  20/15 Calorie Row
  15/10 Push Ups
  10 Alternating V Ups

SPEAKEASYSWEAT

• EMOM24
  1- 12/9 Cal Assault Bike Sprint
  2- 6 Renegade Rows
  3- 12 Wall Balls + Max Crossbody Mtn Climbers
  4- Rest

  Renegade Row = 1R/1L High Plank Row + Push Up

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 2 Push Jerks + 1 Split Jerk
  • Every 1:30 x 5
    Build across all 5 sets

METCON

• 15:00 Window:

  500m Row/Ski
  21 Pull Ups
  400m Row/Ski
  15 Chest to Bar Pull Ups
  300m Row/Ski
  9 Muscle Ups

  In remaining time, as many strict pull ups as possible

SPEAKEASYSWEAT

• AMRAP24
  400m Run
  10 Dual KB Deadlifts
  10 Box Jumps
  10 V-Ups

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Front Rack Lunges for load:
  #1: 4 reps
  #2: 4 reps
  #3: 4 reps
  #4: 4 reps

METCON

• 2:00 on/1:00 Rest x 6 or until 100 Overhead Squats have been accumulated
  12/9 Calorie Assault Bike
  6 Power Snatches (95/65#)
  Max Reps Overhead Squats in remaining time

SPEAKEASYSWEAT

• 4:00 ON, 1:00 OFF x4
  500/400m Ski
  1:00 Dual DB OH Walking Carry
  Max Double Unders in remaining time

SPEAKEASYCROSSFIT

• Every 10:00 x 3 Rounds:
  200m Farmers Carry (2×53#/2×35#)
  100 Double Unders
  25 Toes To Bar
  2 Snatches (Building)

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 10 x 3 Back Squat 80-85%

METCON

• For Time:
  50/40 Calorie Assault Bike
  5 Rope Climbs

  8:00 Time Cap

SPEAKEASYSWEAT

• 5 RFT

  50 Double Unders
  10 Dual DB Burpee Deadlifts
  10 Dual DB Lunges
  10 Dual DB Hang Cleans
  10 Dual DB Push Press

  Rest 2:00 between rounds