Strength
Sumo Deadlift:
- 4-4-4-4-4
Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Dumbbell Push Press (35/25)
- 20 Dumbbell Step-ups (35/25)
Core
3 Sets:
- 1 minute Plank
- 30 seconds Rest
Strength
Sumo Deadlift:
- 5x5
Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Dumbbell Push Press (30/20)
- 20 Dumbbell Step-ups (30/20)
Strength
Sumo Deadlift:
- 5x5
Conditioning
5 Rounds for time:
- 20 Overhead Walking Lunges (25/15)
- 20 Clam Crunches
- 20 Calorie Row
Time cap = 18 minutes
Strength
Sumo Deadlift:
- 4-4-4-4-4
Conditioning
18 minute AMRAP:
- 500m Row
- 25 Hand Release Push-ups
- 15 Box Jumps
Strength
Sumo Deadlift:
- 5-5-5-5-5
Conditioning
4 Rounds:
- 300m Run
- 10 Burpees
- 1 Unbroken set of Toes to Bar
Time cap = 16 minutes
Score = Total Toes to Bar
Strength
Sumo Deadlift:
- 5-5-5-5-5
Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Burpees over Bar
- 20 Abmat Sit-ups
- 40 Double Unders
Strength
Sumo Deadlift:
- 5-5-5-5-5
Conditioning
7 Rounds for time:
- 10 Single Dumbbell Step-ups
- 10 Push-ups
- 250m Row
Time cap = 18 minutes
Strength
Sumo Deadlift:
- 2-2-2-2-2
Conditioning #1
For time:
- 500m Row
Conditioning #2
12 minute AMRAP:
- 10 Pull-ups
- 15 Wall Balls
- 20 Sit-ups
Strength
Sumo Deadlift:
- 3-3-3-3-3
Conditioning
3 Rounds for time:
- 10 Shoulders to Overhead (Rx: 115#/80#)
- 100m Farmers Carry (Rx: 70#/55#)
- 20 Abmat Sit-ups
- 200m Run
Time Cap = 15 minutes
Strength
Sumo Deadlift:
- 4-4-4-4-4
Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Dumbbell Push Press (Rx: 35#/25#)
- 20 Dumbbell Step-ups (Rx: 35#/25#)
Core
3 Sets:
- 1 minute Plank
- 30 seconds Rest
Strength
Sumo Deadlift
- 5-5-5-5-5
Conditioning
27-21-15-9:
- Thrusters (Rx: 95#/65#)
- Burpees over Bar
Buy out = 400m Run
Time cap = 18 minutes
Strength
Sumo Deadlift:
- 3-3-3-3-3
Conditioning
8 minute AMRAP:
- 20 Ring Rows
- 100m Farmers Carry (Rx: 55#/35#)
8 minute AMRAP:
- 20 Step-ups
- 200m Run
*No rest between the two AMRAPs
Strength
Sumo Deadlift:
- 5x5
Conditioning
16 minute AMRAP:
- 10 Toes to Bar
- 20 Dumbbell Push Press (Rx: 30#/20#)
- 30 Dumbbell Step-ups (Rx: 30#/20#)
Core
3 Sets:
- 90 seconds Plank
- 30 seconds Rest
Strength
Sumo Deadlift:
- 5x5
Conditioning
5 Rounds for time:
- 20 Overhead Walking Lunges (Rx: 25#/15#)
- 20 Clam Crunches
- 20 Calorie Row
Time cap = 18 minutes
Sumo Deadlift
5-5-5-5-5
5 back squats 135/95 ( from ground )
5 muscle ups ( 15 pushups 15 bent over rows )
5 sprawl over bar
X5
Time cap 10 Min
20 clam crunches
20 bicycles
