2:00 Cardio
then…
3 Rounds
10 Banded Good Mornings
20 Plate Hops
10 Pushups
Complete 4 Rounds of:
AMRAP 4:
5 Man-Makers
10 Toes-to-Bar
Max Reps of Box Jump Overs
-Rest 1:00-
2:00 Ski
Then…
2 Sets:
10 Front Squat
10 Scorpions
:30 Dead Hang from Rings
5 Strict Pullups
10 Step Back Lunge w/ Twist
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
Complete For Time:
15 Chest-to-Bar Pullups
15 Front Squats (115/80)
25’ Front Rack Lunge (115/80)
9 Chest-to-Bar Pullups
9 Shoulder-to-Overhead (115/80)
25’ Overhead Lunge (115/80)
Rx+:
Complete For Time:
15 Ring Muscle Ups
15 Front Squats (135/95)
25’ Front Rack Lunge (135/95)
9 Bar Muscle Ups
9 Shoulder to overhead (135/95)
25’ Overhead Lunge (135/95)
Build up to these weights, and then complete these snatch waves utilizing two different weights to go back and forth between.
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
3:00 Cardio
then…
2 Rounds:
10 Bulgarian Split Squats (each leg)
10 Red Band Pullaparts
With a partner, alternating full sets, complete 4 sets each of:
20/15 Cal Ski
100’ Back Rack Walking Lunge (115/80)
20/15 Cal Ski
Rx+:
4 sets
25/20 Calorie Ski (OR Row)
100’ Back Rack Walking Lunge (135/95)
25/20 Calorie Ski (OR Row)
-Rest 1:1 between sets-
2-3 Rounds:
10 Diamond Pushups
10 Revers Grip Lat Pull Downs (OR Chin-ups)
15 Barbell Skull Crushers
15 Standing Barbell Curl
10 Strict Abmat Situps (No hands)
30 Flutter Kicks (each side)
10 Landmine Windmills (each side)
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
2 Sets:
1:00 Ski
10 Muscle Clean (45/35)
10 Kip to Swing
10 Front Squat (45/35)
5 Sotts Press
1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 7.5/10 RPE
1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 7.5/10 RPE
1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 8/10 RPE
1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 8/10 RPE
1 Hang Clean + 1 Jerk @ 8.5/10 RPE
1 Hang Clean + 1 Jerk @ 9/10 RPE
1 Hang Clean + 1 Jerk @ 10/10 RPE
With a partner, complete the following:
5 Sets (1 Set every 4 Minutes):
20 Chest to Bar Pull Ups
4×25’ Shuttle Run (together)
15 Thrusters (115/80)
*Split all reps as needed
Rx+: (with partner)
5 Sets (1 Set every 4 Minutes)
25 Chest to Bar Pull Ups
4×25’ Shuttle Run
15 Thrusters (135/95)
*Split all reps as needed
On a 5:00 Clock:
25 Jumping Jacks
10 Lunge w/Twist
10 Snow Angels
In a team of 3, complete the following:
AMRAP 8:
Max Calorie Row
Max Reps DB Bench Press
-Rest 2:00-
AMRAP 8:
Max Reps Burpees
Max Reps DB Snatches
*2 Partners Working, 1 Partner resting at all times.
“Tabata – Core”
1-Bicycle
2-Plank Shoulder Taps
3-Flutter Kicks
2 Sets:
1:00 Ski
10 Scap Pullups
10 Front Squat
5 Sotts Press
-Then-
Build to thruster weight.
Complete AMRAP 15:
12/9 Calorie Row
9 Thrusters
6 Pullups
Every 5:00 for 20:00 (4 sets):
200 Meter Run
20 Russian KB Swings
20 AbMat Situps
3 Rounds:
1:00 Row or Ski
10 Broad Jumps
5 Inchworms
10 Red Band Pullaparts
Complete AMRAP 12 of:
6 Pushups
12 Push Press (6 Right/6 Left)
6 AbMat Situps
1-2 Sets:
1:00 Row
15 Banded Good Morning
10 Inchworm w/Push Up
10 Box Jump w/Step Down
-Then-
Build to deadlift weight.
Complete 6 Sets for Total Time:
10 Deadlifts (225/155)
10 Burpee Box Jump Overs (24/20)
-Rest 1:00-
Rx+: DL @ (275/185)
2-4 Rounds:
10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality
15 Flat Bench DB Chest Fly@ light weight – maintain control and quality
12 DB Hammer Curl (each side) @ light weight – maintain quality
2 Sets:
16/12 Calorie Bike (build intensity each round)
8 DB Thrusters
8 Scap Pullups
6 Kipping Swings
6 Strict Hanging Leg Raises
Burgener Warmup:
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”
Skill Transfer Exercises:
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”
Working Sets:
2 Power Snatch + 1 Snatch @ 8/10 RPE
1 Power Snatch + 1 Snatch @ 9/10 RPE
1 Power Snatch + 1 Snatch @ 9.5/10 RPE
1 Power Snatch + 1 Snatch @10/10 RPE
Complete For Time:
40/32 Calorie Assault Bike
30-20-10
Wall Balls (20/14)
Toes to Bar
40/32 Calorie Assault Bike
Complete For Time:
50/40 Calorie Assault Bike
42-30-18
Wall Balls (20/14)
Toes to Bar
50/40 Calorie Assault Bike
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