Tank & Ripper

Part 1

“Big Bang” – courtesy of Comptrain.co

50 power cleans (225/155lb.)

Time cap: 8 minutes

Rest 5 minutes

Part 2

EMOM x 4 rounds:

Minute one: Max double-unders

Minute two: Max alternating pistol squats

Minute three: Max burpee chest-to-bar pull-ups

EMOM for 10 sets:

1 split jerk

Task Master

Run for 10 minutes.

EMOM x 10: Run for 10 seconds as fast as possible

Run for 10 minutes.

EMOM x 10: Run for 20 seconds as fast as possible

Run for 10 minutes.

EMOM x 10: Run for 30 seconds as hard as you can.

This is performed on a running clock, running the block.

Tag – Partner workout!

2 rounds:

Run 1k

Partners switch every 500m

100 wallball shots (20/14lb.-10/9ft.)

Partners can divide the work anyway

Row 1k

Partners switch every 500m

*One partner working at a time

Week 3 – Build on last week

Overhead squat 5-5-3-2-1

Rest 3 minutes

AMRAP 5:

Bent-over barbell rows

AMRAP 5:

Barbell roll-outs

AMRAP 5:

Barbell hip thrusts

No rest between AMRAPS. Focus on good quality movement and proper loading.

75 Reasons Why

75 Dumbbell floor presses, AHAP

E2MOM: Using the same dumbbells, 5 dumbbell deadlifts

Time cap: 12 minutes

75 alternating stone to shoulder

E2MOM: Using the same stone, 3 stone squats

Time cap: 12 minutes

75 dumbbell walking lunges, AHAP

E2MOM: 3 burpees

Time cap: 12 minutes

There will be 1 minute to transition between the reasons.