07 03 23

A. 10 RFQ
5 sPress @ 65% of 1RM
REST [:30]
5 sPU or RR
REST [:30]

B. q(7:30) x 3
AMRAP [5]
400m Run
10 Wall Walks
Max rep WB with remaining time
*20/14lb WB to 10’
*target 1:00 of WB time each round. Scale WW to 8, 6 or 4 reach this target

06 30 23

P

A. q(3:00) x 5
Set 1: 3 PP + 2 PJ + 1 SJ @ 70% of 1RM PP
Set 2-3: 2 PP + 2 PJ + 1 SJ @ 75%
Set 4-5: 1 PP + 1 PJ + 1 SJ @ 80%

B. q(4:00) x 5
25 WB 20/14
200’ KB Farmers Carry 70/53
8 sHSPU
*note RX WBs are to a 10’ target for everyone in this workout

Extra: 4 RFQ
1:00 Weighted Wall Sit
15 Banded Pull-throughs

F

A. q(3:00) x 5
6 PP + recovery bike @ 6 RPE

B. q(4:00) x 5
25 WB or AS
200’ KB Farmers Carry
8 DB sPress

06 28 23

P

A. q(2:30) x 5
BP 4-4-4-4-3
*70,75,80,80,85% of 1RM

B. For Max Cals
AMRAP [2]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
AMRAP [2]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
AMRAP [2]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
AMRAP [3]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
*NOTE that the 4th AMRAP is 3 minutes
*target a minimum of 45 seconds on the bike. Cap DUs at 35 seconds and scale to a CTBPU number you can complete in 2 sets max

C. 3 RFQ
10 Barbell or DB Hip Thrusts
14 L/R DB Bulgarian Split Squats

F

A. q(2:30) x 5
7 dips + 100’ Sandbag Carry (bear hug)

B. For Max Cals
AMRAP [2]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
AMRAP [2]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
AMRAP [2]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
AMRAP [3]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
*NOTE that the 4th AMRAP is 3 minutes
*target a minimum of 45 seconds on the bike. Cap SUs at 35 seconds and select a challenging pulldown weight

06 27 23

A. q(2:30) x 5
DL 6-6-5-5-4
*70,75,80,85,87% of 5RM
*double overhand grip and deadstop each rep

B. AMRAP [20]
1000m Run
100 Box Step-ups
10 Squat Cleans 225/155
*scale to around 70% of 1 RM clean
*scale cleans to 10 Front Squats from the rack. Select a weight you can complete the desired reps within 2-3 sets

06 26 23

A. 5 Rounds
10 BS @ 60-65% of 1RM + 1 u/b set of sPU
REST [2]

B. FT [12]
27-21-15-9
Rowing Cals + American KBS 53/35 or Hang Power Snatch 95/65

Extra: 4 RFQ
20 Bradford Press 45/35
15 Banded Face Pulls
16 Alternating DB BP
REST [1]

06 24 23

P

A. q(1:00) x 25
Min1: 16 T2B
Min2: 10 sHSPU
Min3: 20 alternating DB Snatch
Min4: 2 shuttle runs
Min5: REST

B. q(1:00) x 10
Min1: 3 PS
Min2: 3 PC
*complete both movements at 70% of your 1RM power snatch
*complete reps as singles (not tough and go)

F

A. q(1:00) x 25
Min1: 16 ABMSU or V-up
Min2: 10 DB sPress
Min3: 14-20 alternating DB Snatch
Min4: 2 shuttle runs
Min5: REST

B. q(1:00) x 10
Min1: 3 position HPC or 3 heavy sandbag to shoulder
Min2: recovery bike @ 6 RPE