Workout
AMRAP x 15 MINUTES
30 Double Unders
15 Russian KB Swings (70/35)|(53/35)
30 Double Unders
15 Push-ups
Finisher
NOT FOR TIME
2-4-6-8-10-8-6-4-2
DB Double Bicep Curls* (30/20)
V-Ups
*Both arms at same time
Workout
EMOM x 21 MINUTES
MIN 1 – 1, 2, or 3 Rope Climbs*
MIN 2 – 7 TTB + 100m Sprint
MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)
*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.
Strength/Skill
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 20-30% heavier than workout weight
Workout
“CALIFORNIA LOVE”
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.
Cool Down
5:00 Foam Rolling
*Focus on quads and hips
WOD
FOR TIME
40-30-20-10
KB Front Rack Lunge (53/35)|(35/26)
15-15-15-15
Pull-up
40-30-20-10
Calorie Row
Workout
PARTNER WORKOUT
Teams of 3…
ON A 20:00 RUNNING CLOCK…
Build to Heavy Set of 3 Bench Press*
*Score is combined highest weight of all three athletes.
-Rest 5:00-
AMRAP x 10 MINUTES
Max Cals on Bike*
*Score is total calories. Athletes can rotate in any order.
