3:00 Cardio
1:00 Barbell Tricep Smash
then…
2 Sets:
10 Spiderman Stretch
10 Strict Press (Empty Bar)
10 Good Mornings
With a Partner, Complete AMRAP 24:
24 Front RackWalking Lunges (115/80)
36 American KB Swings (53/35)
48/40 Calorie Assault Bike
36 Wallballs (20/14)
24 Push Press (115/80)
1-2 Sets:
1:00 Bike (moderate)
5 Inchworms
10 Hanging Scap Retraction
10 Kip to Swing
10 Alt. Leg V-Up
10 Box Jump w/Step Down
With a Partner, Complete:
3 Sets Of:
-at minute 0:00, 11:00, and 25:00-
20/16 Calorie Row
15 Burpee to Bar
10 Bar Muscle Ups OR 20 Pullups
3 Sets Of:
-at minute 5:00, 18:00 and 33:00-
20/16 Calorie Row
15 Toes to Bar
10 Burpee Box Jump-Overs (24/20)
Rx+:
3 sets
-at minute 0:00, 11:00, and 25:00-
27/21 Calorie Row
21 Burpee to Bar
15 Bar Muscle Ups OR 30 Pullups
-at minute 5:00, 18:00 and 33:00-
27/21 Calorie Row
21 Toes to Bar
15 Burpee Box Jump-Overs (24/20)
1 Minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1 Minute Scorpion Hold/Side
4x :30/:30 Ski
then…
3 Sets:
5 Inchworms
10 Reverse Lunges
10 Alt. V-Ups
EMOM 15: (3 Rounds)
1-10 Pullups
2-15 Goblet Squats
3-200/150 Meter Row
4-15 DB Bench Press
5-10 Double DB Cleans
Landmine Thrusters
2Sets:
1:00 Run (increase pace each set)
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
10 Bench Press @ 6/10 RPE
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
Every :90 seconds for 18minutes (3 Rounds):
1 – 80 Double-Unders
2 – 40 Alternating Hang DB Clean & Jerks(50/35)
3 – 200 Meter AirRunner
4 – 10 Deadlifts (275/185)
3:00 Jog
then…
2 Sets:
5 Pushup to Downward Dog
10 Jumping Lunges
5 Scorpions/Side
Complete AMRAP 10:
5 Power Clean and Jerks
10 Walking Lunges
*Every minute on the minute complete 5 Box Jump Overs
10 Deadlifts @ 6/10 RPE
10 Deadlifts @ 6.5/10 RPE
8 Deadlifts @ 7/10 RPE
8 Deadlifts @ 7.5/10 RPE
6 Deadlifts @ 8/10 RPE
2:00 Bike
then…
2 Sets:
10 PVC Passthroughs
10 Lunge w/Twist
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3 Pause Hang Power Snatch @ 60-65% 1 RM Snatch
2 Pause Hang Power Snatch @ 65-68% 1 RM Snatch
1 Pause Hang Power Snatch @ 70-73% 1 RM Snatch
3 Pause Hang Power Snatch @ 65-68% 1 RM Snatch
2 Pause Hang Power Snatch @ 70-73% 1 RM Snatch
1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch
1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch
1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch
*Pause for 2 seconds in the receive position before standing.
Complete AMRAP 12:
12/9 Calorie Ski
9 Hang Snatches (95/65)
6 Box Jump-Overs (30/24)
1-2 Sets:
1:00 Cardio (moderate)
10 Hanging Scap Retractions, 5 Kip to Swings
10 Alt. Leg V-Ups
5 Inchworms, 5 Hand Release Push Ups
10 Air Squat
“Barbara-Scaled”
5 Sets:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
-rest 3 minutes b/t sets-
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
“Barbara’s Bad Day”
5 Sets:
10 Bar Muscle Ups
20 Strict Handstand Push Ups
30 GHD Sit Ups
40 Pistols
-rest 3 minutes b/t sets-
1-2 Sets:
1:00 Row (moderate)
10 Front Squat (45/35)
5 Squat Clean (45/35)
10 Hanging Scap Retractions
then…
Box Squat Prep:
2 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
5 Parallel Box Squats @ 6.5/10 RPE
5 Parallel Box Squats @ 7/10 RPE
5 Parallel Box Squats @ 8/10 RPE
5 Parallel Box Squats @ 9/10 RPE
5 Parallel Box Squats @ 10/10 RPE
With a Partner, partitioning reps as desired, Complete:
AMRAP 12:
3-6-9-12-15-18-21…and so on…
Squat Cleans (155/105)
Chest-to-Bar Pullups
Rx+:
Cleans (185/125)
Ring MU
1-2 Sets:
1:00 Jog
10 Single Arm Press (each side, light)
1:00 Bike (easy to moderate)
10 Spiderman Lunge (each leg)
5 Strict Pullups
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
*Pause in the catch of the Power Clean and split of the Split Jerk.
With a Partner, Complete For Time:
400m Run (together, at the same time)
40 Strict Press (75/55) (split)
40/32 Calorie AssaultBike (split)
20 Rope Climbs (split)
40/32 Calorie AssaultBike (split)
40 StrictPress (75/55) (split)
400m Run (together, at the same time)
Rx+:
With a Partner:
500m Run (together, at the same time)
50 StrictPress (75/55) (split)
50/40 Calorie AssaultBike (split)
25 Rope Climbs (split)
50/40 Calorie AssaultBike (split)
50 StrictPress (75/55) (split)
500m Run (together, at the same time)
3:00 Cardio (you choose)
then…
3 Sets:
5 Pushups
10 Plate Hops
10 Banded Good Mornings
5 PVC Passthroughs
Every 5:00, for 4 Sets:
10/7 Calorie Ski
10 DB Deadlifts
10 DB Push Press
10 DB Box Step-Overs
-rest remaining time-
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