12 Days of Outlaw 1 clean & jerk (225/150) 2 muscle-ups (ring) 3 box jumps (36/30) 4 hang squat snatch (115/75) 5 bar facing burpees 6 push press (115/75) 7 pistols (alternating) 8 toes-to-bar 9 wall balls (20/14) 10 chest-to-bar pull-ups 11 handstand push ups 12 front squats (225/150) After completing the first movement go [...]
Heaving snatch balance + OHS 5x1 heaving snatch balance + 1 OHS Metcon 5RFT: 20 calorie row/bike or 400m run 10 thrusters (95/65)
Metcon 2 RFT: 15 calorie row 15 handstand push ups 15 chest-to-bar pull-ups REST 30 seconds 15 toes-to-bar 15 handstand push ups 15 calorie row REST 1 minute Max effort rope climbs 4 minute AMRAP of rope climbs
Front squat 1x1 15 minutes to establish a 1 rep max front squat The Chief Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 push-ups 9 squats Rest 1 minute Repeat for a total of 5 cycles Partner leg throw-downs 30-20-10
Back Squat 1x1 20 minutes to establish 1 rep max back squat "Another 30 WOD" For time: 30 box jumps (24/20) 30 pull-ups 30 KB swings (53/35) 30 front squats (115/75) 30 toes-to-bar 30 push press 30 deadlifts 30 wall balls (20/14) 30 burpees 30 double-unders
Rest day.
Back squat 3x3 Same weight as Monday Chin-ups 4 x Max Effort Metcon 15 minute AMRAP: 12 box jumps (30/24) 9 power snatch (135/95) 6 bar muscle-ups
Bench Press 4x10 ascending weight Partner Glute Ham Raises 4x10 between sets of bench press Metcon 18 minute AMRAP 10 push ups (hand release) 15 russian kettle bell swings (53/35) 20 step ups (24"/20")
Tabata Toes-to-bar Record round with least reps as your score "Full Circle" 1 mile run 100 double unders 50 (total) walking lunges 100 double unders 1000m row *30 minute time cap *For every rep not completed, add 1 second to your time
"Wise Men" 3 minute AMRAP: Macho Man (135/95) Rest 3 minutes 3 minute AMRAP: Macho Man (155/105#) Rest 3 minutes 3 minute AMRAP: Macho Man (185/135) *1 Macho Man Complex = 3 Power Cleans + 3 Front Squats + 3 Push Jerks *1 Macho Man Complex = 1 rep EMOM X 12 Minute 1: Calorie [...]