3 Sets:
1:00 Ski
5 Pushups
10 Lunges
15 Plate Hops
Complete 3 Rounds of:
AMRAP 3:
10 Burpees
20 Single Arm DB Push Press (10/arm)
10 Box Step-Overs
-Rest 1:00-
2:00 Jog (Easy)
then…
2 Sets:
5 Overhead Squats
5 Thrusters (start at light weight and build)
5 Inchworms
5 Power Cleans (start at light weight and build)
10 Ring Rows
then…
Build to starting weight for barbells.
Complete For time:
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (115/80)
10 Power Cleans (165/110)
10 Chest-to-Bar
Run 800 Meter
10 Chest-to-Bar
10 Power Cleans (165/110)
10 Thrusters (115/80)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (115/80)
Rx+:
Complete For Time:
10 Overhead Squats (155/115)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (155/105)
10 Power Cleans (205/135)
10 Muscle Ups
Run 1000m
10 Muscle Ups
10 Power Cleans (205/135)
10 Thrusters (155/105)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (155/115)
2 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 DB Bench @ moderate weight – maintain quality
12 Flat Bench DB Chest Fly @ light weight – maintain control and quality
12 Standing Alternating DB Curl
(each side)@ moderate weight – maintain quality
-Rest as needed between rounds-
2 Sets:
250 Meter Row
20 Plank Shoulder Taps
10 DB Hang Cleans
3 sets of 3 of each movement, in this order:
1. Down and up
2. Elbows high and outside
3. Muscle Clean
4. Clean Land (2”,4”,6”)
5. Squat Clean Drop
6. Hang Power Clean
*Clean width Hook Grip everything!
**So, you will deadlift the bar up, and then bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean, and then bring the barbell back down to just above the ground again (do not allow the bar to touch the ground!) and then perform a clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 6.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 8/10 RPE Power Clean
Complete For Time:
30/20 Calorie Row
12 Handstand Pushups
30/20 Calorie Row
6 Handstand Pushups
-rest 5 minutes-
20/15 Calorie Row
6 Handstand Pushups
Rx+:
Complete For Time:
30/20 Calorie Row
80’ Handstand Walk
30/20 Calorie Row
40’ Handstand Walk
-rest 5 minutes-
20/15 Calorie Row
40’ Handstand Walk
9-12 Minute EMOM:
Minute 1: 12-15 V-Ups
Minute 2: 4-6 Strict Toes To Bar
Minute 3: 1-3 Rope Climbs [15ft]
2:00 Bike
1:00 Banded Hip Distraction
1:00 Foam Roll Calves/Quads
then…
2-3 Sets:
15 Plate Hops
10 Kang Squats
5 Inchworm
10 DB Strict Press (5/Arm)
Complete 4 RFT of:
289 M. Run
50 Squats
40 Push Press (45/35)
30 Box Jumps (24/20)
20 Pushups
10 OH Lunges (45/25)
5 Burpees
2 Sets:
200 Meter Jog
10 Banded Lat Pulldowns
5 Strict Pull Up
10 Goblet Squats
*From the Rack
*These should be slightly heavier than what you did last week on this weightlifting
Set 1: 3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
Set 2: 3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
Set 3: 3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
With a partner, complete the following for time:
50/45/40 Calorie Assault Bike
10 Rope Climbs
50 Deadlifts (225/155)
10 Rope Climbs
50/45/40 Calorie Assault Bike
Rx+:
With a Partner:
50/45/40 Calorie Assault Bike
10 Legless Rope Climbs
50 deadlifts (315/225)
10 Legless Rope Climbs
50/45/40 Calorie Assault Bike
2:00 Bike (increase intensity)
then…
2 Sets:
6 Pushups
12 Red Band Pullaparts
18 Plate Hops
12 PVC Passthroughs
6 Kang Squats
Technique work today, don’t worry about heavy loading. Build to a weight over the 10 sets that is challenging, but still snappy and strong.
4 Sets for Time:
300/250 Meter Ski
15 Bench Press (135/95)
30 Double-Unders
-rest 2:00 b/t sets-
4x :30/:30 Row
then…
2 Sets:
5 Strict Pullups/RR
10 SA DB High Pull
10 Good Mornings
5 Muscle Cleans
With a partner, complete for time:
Buy-In: 800 Meter Run (together)
then…
80 Cleans (155/105)
80 Pullups
*Partition reps as desired
Rx+:
Cleans (205/145)
Bar MU (40)
3 Sets
10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5/leg)
10 Single Arm Dumbbell Row w/Pause at the top of each rep (5/arm)
10 Seated Double Dumbbell Curl into Press
3:00 Cardio (Your Choice)
then…
3 Sets:
5 Inchworm w/Squat
10 Broad Jumps
10 DB Single Arm High Pull
10 Good Mornings
With a partner, complete EMOM 20:
6 Cleans (3 Each)
4 Synchro Burpees over the Bar
*If you do not complete work in the assigned minute, take the next minute off and rest.
**Score is total weight lifted across the 20 minutes.
With a partner, complete the following:
AMRAP 5:
10 Pushups (5 each)
10 Squats (5 each)
Run 100 M. together
-Rest 2:00-
AMRAP 5:
10 Burpees (5 each)
10 Hanging Leg Raises (5 each)
10 Synchro DB Snatches
Obstacle Course
2:00 Row (moderate)
then…
2 Sets:
5 Inchworm w/Push Up
10 Box Jump w/Step Down
10 PVC Pass Through
5 Overhead Squats (building to starting weight)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
5 Second Paused Back Squat + Back Squat (no tempo)
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6/10 RPE Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE Back Squat
Complete For Time:
21-15-9
Burpee Box Jump-Overs (24/20)
Overhead Squats (95/65)
Rx+:
Complete For Time:
21-15-9
Burpee Box Jump-Overs (24/20)
Overhead Squats (135/95)
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