Vecka 9
Monday
Teams of two, I go you go/synchro
10 RFT (cap 13 min)
9 Synchro Wall balls
9 Burpee box jumps
1-2 Rope climbs
rest 2 min
10 RFT (cap 13 min)
9 Synchro Wall balls
45 Double-unders
9 Toes to bar
Tuesday
Teams of two, share anyhow
For time (cap 30 min)
50-40-30-20
Handstand push-ups
Box jumps
DB Snatches
*Row 30-50 cal before each round
Wednesday
Teams of two, work at the same time/share anyhow
3 Rounds of
AMRAP 8 min
40 Pull-ups
80 Push-ups
120 Air squats
Max Power cleans
Rest 2 min between AMRAPs
*use a weight vest for this workout if you’d like
Thursday
Teams of three, together/sync/hold
2 RFT (cap 30 min)
100 DB Push press + Worm hang hold
100 DB Cleans + Worm front rack hold
*E2MIN: 8 3-Synchro Burpees over worm
Saturday
Teams of two
From 00:00-05:00, AMRAP:
10 Toes to Bars
10 DB Power cleans
From 05:00-10:00, AMRAP
10 Burpees
10 DB Snatches
From 10:00-15:00 AMRAP
10 Toes to bar
10 DB Hang clean and jerks
From 15:00-20:00, AMRAP
10 Burpees
10 DB Hang snatches
Sunday
”Almost Holleyman”
20 RFT (Cap 20 min)
5 Wallballs
3 Handstand Push-ups
1 Clean