8am Weightlifting
9am CrossFit
Partner Workout 🏋️♂️
AMRAP 10 Minutes
5 Pull-ups
10 Air Squats
AMRAP 5 Minutes
5 Power Cleans (135#/95#)
AMRAP 5 Minutes
8/5 Calories on machine of choice
*Patners will alternate complete rounds.
**carryover calories do not count, but no need to reset the machine.
***no rest between AMRAPs
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
5 of everything in the Filthy Fifty so that you can set up for the workout
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Time Cap 35 minutes.
15 Minutes
10 PVC Pass Thru
Row 10 Calories
10 Overhead Squats
10 Box Jumps
10 Alternating Hip Touches (from pull-up bar)
EMOM every 2 minutes. Increase weight ONLY to a point where you can safely return it to your shoulders. If you keep hitting your vertebrea IT’s NOT WORTH IT!
12 Hang Squat Snatches (95#/65#)
12 GHD Sit-ups
9 Hang Squat Snatches (115#/75#)
18 GHD Sit-ups
6 Hang Squat Snatches (135#/95#)
24 GHD Sit-ups
These weights are suggestions, adjust to a light, medium, and heavy appropriately. If you go heavier go ahead and click Rx+ and write your weights in the comments.
Run 300m
Air Assault 10/6 in less than 60 seconds
10m Spiderman Stretch w/Reach
10 Alternating Shoulder Taps in Handstand
10m Toy Soldiers
Alternating EMOM between
Air Assault Bike 12/8
200m Run
5 Rounds for time:
10m Handstand Walk
30 Push-ups
Time Cap: 20 Minutes
#NeVerMissAMonday
7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles
First set should be 70-75% of your 1rm. Increase weight each round if possible.
4 Rounds for time:
10 Clean & Jerks (135/95#)
10 Pull-ups
Rx+ = Chest to bar Pull-ups
5 x 200m Run
20 DB Walking Lunges (50/35)
4 x 300m Run
30 GradeSchool Alternating Sit-Ups
3 x 400m Run
40 Barbell Glute Raises
2 x 800m Run
80 sec Plank Hold (build to 80 sec)
Optional- (Time Pending)
1 mi Run
100 Banded Good Mornings
RX+ = Vested
5 x 200m Run
20 DB Walking Lunges (50/35)
4 x 300m Run
30 GradeSchool Alternating Sit-Ups
3 x 400m Run
40 Barbell Glute Raises
2 x 800m Run
80 sec Plank Hold (build to 80 sec)
Optional- (Time Pending)
1 mi Run
100 Banded Good Mornings
RX+ = Vested
