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Week 38
WORKOUT
AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (85/60)|(60/43)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press (50/35)|(35/25)
(Score is Time)
-TC 16:00-
WEDNESDAY
ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings (32/24)|(24/16)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in the time remaining...
-Rest :30 b/t Sets-
(Score is Reps)
WORKOUT
12 ROUNDS FOR TIME
4 Up-Down Box Climb Overs (76/60)*
2 Ring or Bar Muscle-Up
-TC 14:00
FRIDAY
WORKOUT
5 ROUNDS FOR TIME
12 DB Deadlifts (22.5/15)|(15/10)
9 DB Hang Power Cleans
6 DB Shoulder to OH
-Rest 1:00-
5 ROUNDS
6 DB Shoulder to OH
9 DB Hang Power Cleans
12 DB Deadlifts
(Score is Time)
-TC 18:00-
WORKOUT
FOR TIME**
80 Front Squats (60/43)|(43/30)
80/65 Cal Bike
*In Part 1, each athlete must register a score.
**In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees. P1 works while P2 rests. Switch as needed.
(Score is Time)
-TC 10:00-
WORKOUT
EMOM x 18 MINUTES
MIN 1 - :50 Max DB Renegade Rows ((22.5/15)|(15/10)*
MIN 2 - :50 Max Toes to Bar
MIN 3 - 100m Weighted Run**
*1-Rep of RR = Push-Up / Row L / Row R
**Carry 1 DB for Weighted Run
(Score is Reps)
