Monday
Strength – Back Squats
10 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
-then-
“Fort Worth, Texas”
For Time
30/24 Calorie Air Bike
20 Power Cleans (155/105)
30/24 Calorie Air Bike
15 Front Squats (155/105)
30/24 Calorie Air Bike
10 Squat Cleans (155/105)
Tuesday
“City of Cowboys and Culture”
3-6-9-12-15-18-21 For Time
DB Push Press (50s/35s)
Box Jump Overs (24/20)
-then-
Strength – Strict Pullup Work
3 sets of 45-60sec Dead Hang
-1min rest between sets-
3 sets of 8-10 Pullup Negatives
-1min rest between sets-
3 Sets of 5 Strict Pullups
-30sec rest between sets-
Wednesday
Strength – E1:45OTM x 7 Sets
5 Power Snatches
-then-
“Dickies Arena”
5 Rounds For Time (RFT)
200m Run
10 Burpee Pullups
Thursday
“Cowtown Coliseum”
4 Sets – AMRAP 2:30
20 Bench Press (95/65)
20 Goblet Squats (53/35)
Max Meters on Rower in Remaining Time
-2:30 rest after each AMRAP-
Friday
Strength – Deadlifts
10 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
-then-
“Stockyards Rodeo”
For Time
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
Saturday
“The Impossible Mile”
For Time – Teams of 2
400m Burpee Broad Jumps
400m Walking Lunges
400m Bear Crawls
400m Run
*Remember that this is at 8:30am and is located at Norris Middle School track and NOT at Iron Hero CrossFit
