Today’s Workout

Strength

• EMOM10
  • Odd- 5 Bench Press
  • Even- 5 Strict Pull Ups (weighted)

Conditioning

• AMRAP12
  • 5 Renegade Rows w/ Push Up
  • 100m Farmers Carry
  • 15 Dual DB Deadlifts

Today’s Workout

Strength

• 10-8-6-4-2 Bench Press *Heavier Than 2 Weeks ago
  • 20 DB Shrugs between each set

Conditioning

• 2:00 on/1:00 off x5
  • 16 DB Box Step Ups
    In remaining time, max Burpee Box Jump Overs

Today’s Workout

Conditioning

• For Time:
  • 500m Run
    50 Pistols
    100m Farmers Carry
    20 DB Shoulder to OH
    100m Farmers Carry
    50 Pistols
    500m Run

Weightlifting

• EMOM10
  • Odd: 5 Front Squats @65%
    Even: 5 Strict Pull Ups

Metcon

• 2:00 on/1:00 off x5
  • 20 DB Lunges
    10 Double DB Hang Snatch
    Max Calorie Machine in remaining time

Today’s Workout

• 10 Rounds For Time:
  • 50 Double Unders
    10-1 Unbroken shoulder to OH (Building)

Today’s Workout

Conditioning

• 5 Rounds For Time:
  • 500m Run
    15 Overhead Squats
    15 Burpees over the Bar

Today’s Workout

Conditioning

• 10 Rounds For Time:
  • 250m Row/Ski (500m Bike)
    10-1 Squat Snatch (Building)

Today’s Workout

Strength

• Bench Press
  • 10-8-6-4-2-2-2

15 DB Shoulder Shrugs between Each Set

Conditioning

• 5 Rounds Each, alternating rounds with a partner
  • 50 Double Unders
    5 Man Makers

*10 Synchro Push Ups Every Switch

Today’s Workout

Weightlifting

• EMOM10:
  • Odd- 5 Front Squats @60%
    Even- :15 L Hang

Conditioning

• AMRAP12:
  • 21 Wallballs
    15 Box Jumps
    9 DB Box Step Overs

Today’s Workout

Conditioning

• AMRAP20:
  • 100 Cal Row or Ski
    80 Abmat Sit Ups
    60 Push Ups
    40 Deadlifts
    20 Muscle Ups

Finish the muscle ups? Max burpees in remaining time