1. Warm Up –
25 DB Deadlift 35/25lbs
25 DB Hang Cleans
25 DB Push Press
Row 500m
2. Strength -Back Squat
Work up to a heavy single
over 90%
then
5×3 @ 90%
3. Lift – Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
then
7×1 @ 90%+
4. Interval – Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups
*if you cannot complete in time lower rep scheme so you can have at least 15 sec rest
1. Warm Up- For Completion
Ski 500m
30 DB Snatch
Stretch: Twisted Cross 2:00/
side
2. Conditioning – For Time 2 Rounds
Run 800m
25 DB Box Step Overs 24/20″
50/35s
4 Rope Climbs
20 Minute Cap
3. Interval -AMRAP 3:00 x 4
Rest 2:00
40 Double Unders
10 Power Cleans 135/95lbs
10 Bar Facing Burpees
Continue where you left off
after each rest
4. Bitch Work – 5k Row
1. Warm Up -3 Steady Rounds
5 Strict Dips
5 Strict Pull Ups
20 Alternating Jumping Lunges
2. Lift – For Weight
Snatch
6×3 @ 75-80%
3. Conditioning- AMRAP 10 Minutes
12 Pistols
10 Push Press 35/25s
8 Pull Ups
4. Extra -AMRAP 10 Minutes
Run 200m
7 Bar Muscle Ups or transitions or ctb or pullups
1. Warm Up – Primer
AMRAP 3 Minutes
10 KB Front Squats 53/35s
8 Burpee Pull Ups
Stretch: Couch Stretch 2:00/side
2. Conditioning – For Time
75 Thrusters 75/55lbs
60 Bar Facing Burpees
45/25 Calories on AAB
3. Bitch Work – F
1k Row x 3
Hold 5k Pace for each interval
Rest 2:00
4. Extra – For Completion
4 Rounds
10 Unbroken DB Bench Press
6 Ring Muscle Ups or Transitions from floor
Rest as needed
For time:
20-15-10-5
Cals on Air bike
Kettlebell deadlifts 70’s/53’s
Length of gym (down and back) Farmer’s walk.
After the prescribed calories and deadlifts, farmer’s walk down from bike and back, then next round.
1. Warm Up – 2 Steady Rounds
1k C2 Bike
15 Push Press 95/65lbs
15 Front Squats 95/65lbs
2. Lift- For Weight
Split Jerk
7×2 75-85%
3. Strength – For Weight
Sumo Deadlift
2-2-2-2-2
Heavier than last time, but
perfect controlled reps
4. Interval- For Completion
Every 5:00 for 15:00
25/20 Calorie Row
15 Deadlift 225/155lbs
10 Sandbag Over Shoulder
80-150/50-100lbs
1. Warm Up – Straight Through
30 Jumping Lunges
40 Calorie Row
30 Single Arm DB OHS
2. Strength – For Weight
Back Squat
Work up to a heavy single around
90%
then
5×3 @ 87.5%
3. Lift – For Weight
Snatch
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
then
7×1 @ 82.5-92.5%
4. Interval – For Rounds and Reps
AMRAP 4:00 x 3
Rest 2:00
50′ DB Front Rack Lunges 50/35s
15 Push Ups
15 Box Jump Overs 24/20″
Continue where you leave off after
each rest
1. Warm Up-
30 Bar Facing Burpees
:30 Sandbag Hug
30 DB Snatch
Stretch: Pigeon Pose 2:00/side
2. Interval – 4 Rounds
8 Push Jerk 135-155/95-105lbs
12 HSPU
8 Push Jerk
Rest :90
20 Minute Cap
3. Conditioning – For Time
12-9-6
Muscle Ups or ctb or pu’s
Calories on AAB
Power Snatch 115/75lbs
4. Strength –
Bulgarian Split Squats (w/
Barbell in the Back Rack)
6×10 (3 sets per leg)
1. Warm Up –
3 Steady Rounds
30′ HS Walk or 3 wall walks
12 DB Thrusters (light)
20 Calories on bike
2. Strength – For Weight
Pause Front Squats
2-2-2-2-2
80%+ 1RM
3. Conditioning- For Time
4 Rounds
50 Double Unders
25 KB Swings 53/35lbs
20 Burpees to 12″ Target
20 Minute Cap
4. Extra – AMRAP 8 Minutes
Row 1000m
Max Rope Climbs in remaining
time
1. Warm Up – For Completion
AMRAP 3 Minutes
10 OHS 45/35lbs
100m Run
Stretch: Couch Stretch 2:00/side
2. Strength – For Weight
Back Squat
Speed Work
8×3 @ 65%
3. Conditioning – For Time
3 Rounds
40 Air Squats
20 Bench Press 95-135/75-95lbs
10 dball over shoulder 80-100/50-80lbs
4. Extra – 4 Rounds
20 DB Hang Clean and Jerk
50/35lbs
10 Strict HSPU
Transition/Rest as needed