Immagini

For Time:

1k Row

50 Pull-Ups

1k Row

100 Sit-Ups

1k Row

150 Push-Ups

1k Row

200 Air Squats

“Ale”

5 Rounds for Time of:

Buy-in: 28 Calorie Row + 28 Doubleunders (each round)

Max reps until time cap:

1^stRound: Back Squat @ Bodyweight

2nd Round: Shoulder to Overhead @2/3 Bodyweight

3rd Round: Clean @2/3 Bodyweight

4th Round: Deadlift 1+1/2 Bodyweight

5th Round: Bench Press @ Bodyweight

• 4 min Time Cap (each round)
• 2 mins rest between rounds.

Strength

Front Squat (5×1 @85%)

Every 1:15

Then

24-21-18
Overhead Squat 44/30
Toes-to-Bar

– rest 3 mins –

24-21-18
Burpee Over Bar
GHD Sit-Ups

– 8 min Time Cap per set –

For Time:
Row 2k
Rest 3-Minutes
20 Squat Cleans 62kg
20 Box Jumps 60cm
20 Walking Lunge Steps w/20kg Plate Overhead
20 Box Jumps 60cm
20 Squat Cleans 62kg
Rest 3-Minutes
Row 2k

Strength

Bench Press (5×3 @80%)

Every 1:45

For Time:

400 Meter Run
50 Pull Ups
400 Meter Run
35 Toes-to-Bar
400 Meter Run
20  Chest-to-Bar
400 Meter Run

Strength

Deadlift (5×3 @80%)

Every 1:45

Team of 2

6 Rounds for Time:

15/12 Cal. Row
12 Shoulder to Overhead 62/244

“Monster Workout”

Work Capacity: With a partner: Row a combined distance of 20,000m:

Partner 1: Rowing

Partner 2:

100m Farmer Carry

100m Bear Crawl

50m Burpee Broad Jump

50m Walking lunge

*Partners Switch after the partner completing the workload is done. (Once Partner 2 has completing required workload, Partner 2 will then start rowing where partner 1 left off and Partner 1 will complete the required work load – Continue until 20,000m have been reached.

Strength

Shoulder Press (5×3 @80%)

Every 1:45

AMRAP 12

60 Double Unders
15 Toes-to-Bar
15 DB Squats 20/12

Strength

Back Squat (5×3 @80%)

Every 1:45

For Time:

250m Row
15 Clean and Jerks 62/44
250m Row
12 Clean and Jerks 62/44
250m  Row
9 Clean and Jerks 62/44
250m Row

Barraza

AMRAP 18
200m Run
9 Deadlifts 124
6 Burpee Bar Muscle-ups

In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006