Author Archive: Misty

For time
20-40-60-80-100 doubles
10 box jump over
10 C2B

Walk 1 lap

4 sets for quality
8 high pull right moderate wt slow descent
8 high pull left
:40 side plank L
:40 side plank R

Take 10:00 to build to starting OHS weight
*Lite sub 10:00 tabata row / AB at moderate pace

Every 2:30 for 10:00 (4)
OHS x 4
Start at challenging weight and build as able
*Lite EMOM 10:00 at moderate pace
A – :30 alt rev lunge
B – :30 mountain climbers

21-15-9
OHS 115/75
Hand release pushup
Row or AB for cal
*Lite sub 100M run for OHS

Walk 1 lap

1 lap FW AHAP

EMOM 10:00 quality (5 each)
A – 5 med ball clean
B – 5 strict T2B

Every 6:00 for 36:00 (6)
Run 400
Rx+ run faster
:40 ME HS walk
*Record time and distance each round
**2 mats = 1 rep
***Scale distance if 400 > 3:00

Walk 1 lap

EMOM 10:00 quality (5 each)
A – 5 med ball clean
B – 5 strict T2B

Every 6:00 for 36:00 (6)
Run 400
Rx+ run faster
:40 ME HS walk
*Record time and distance each round
**2 mats = 1 rep
***Scale distance if 400 > 3:00

Walk 1 lap

EMOM 10:00 for quality
A – hi-hang PC + hi-hang clean + hang PC +
hang clean
B – SJ x 3
*Empty barbell or lighter
**Lite sub A :30 front plank and B 5 strict DB press

For time
100-80-60-40-20-10 double unders
50-40-30-20-10-5 burpees

10:00 jog / row / AB at conversational pace

Accumulate 2:00 hollow hold