1. Warm Up – 3 Steady Rounds
16 Perfect Push Ups
16 S-Arm DB Hang Snatch 50/35lbs
Row 300m
2. Lift – For Weight
Power Clean and Jerk EMOM for 10 Minutes 1 Rep @ 85%
3. Conditioning –
AMRAP 9 Minutes
8 Hang Power Snatch 95/65lbs 4 Bar Muscle Ups or transitions or ctb and ring dips
7 50′ Shuttle Sprints across gym is 1
4. Flush – For Completion
30 min bike casual pace
1.Warm Up- For Completion
Ski 2k
2. Lift – For Weight
Front Squat 3×6 @ 80% Rest as needed
3. Conditioning – For Time
25-20-15
Calorie Row
HSPU
(20-16-12 Calories for women) 15 Minute Cap
4. Interval – For Reps
AMRAP 4:00 x 4 20/12 Calorie AAB
20 Shoulder to OH 115/75lbs Max Box Jumps 24/20″ in remaining time
Rest 3:00
1. Warm Up – For Completion
2 Fast Rounds
3 Clean and Jerks 185/125lbs Run 100m
10 Pull Ups
Run 100m
2. Lift- For Weight
Squat Snatch 6×2 @ 80-90% Drop and Reset Rest as needed
3. Conditioning – AMRAP 12
Climb the Ladder
1 Clean And Jerk 155/105lbs
3 Pull Ups
2/6, 3/9, 4/12
1. Warm Up – 2 Steady Rounds
1:00 Single Leg Wall Sit (switch
legs anytime)
1:00 Push up to plank
20 Empty Bar Bent Over Rows
2. Lift -Push Jerk
4×6 @ 77.5%
3. Met-Con—for time
3-6-9-12-15-18-21
Hang Power Clean 95/65lbs
Toes to Bar
17 Minute Cap
4. Bitch Work- AMRAP 8 Minutes
100m Empty Sled Push (50m out
and back)
50′ HS Walk or 5 wall walks
25 Wallballs 20/14lbs
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
12-9-6-3 reps for time of:
Clean and jerks
CTB pullup or bar mu’s athlete choice
155-185/105-125
1. Warm Up – 3 Steady Rounds
:20 L-Sit Hold
15 Empty Bar OH Squats
15 Ring Rows
2. Lift – Power Snatch
EMOM for 10 Minutes
1 Rep @ 82.5%
3. Metcon – AMRAP 8 Minutes
12 OHS 75/55lbs
10 Burpee to 6″ Target
12 KB Swing 53/35lbs
4. Flush – For Completion
30 minutes on the bike
1. Warm Up-
bike 100/70 Calories
2. Lift -Front Squat
3×6 @ 77.5%
Rest as needed
3. Met-Con – AMRAP 6 Minutes
25 Devil’s Press 50/35s
Max Distance dball Carry
150/100lbs
*score is times across gym wall to wall with carry
4. Interval – AMRAP 3:00 x 3
Max Calorie Ski
Rest 2:00
1. Warm Up – Fo
Row 30/22 Calories
30 S-Arm DB Hang Clean and
Jerks 50/35lbs
30 S-Arm DB Front Squats
Run 300m
2. Lift- Squat Clean
8×2 @ 82.5%
Drop and Reset
Rest as needed
3. Met-Con -4 Rounds
Run 400m or row 600m
7 Muscle Ups or jumping bar mu or ctb plus ring dip or ask coach for your mod
4. Interval-
15-12-9
Strict Pull Ups
50′ HS Walk after each set or 5 wall walks
10 Minute Cap
1. Warm Up – 2 Steady Rounds
:60 Ring Support Hold
20 Banded Good Mornings
25 Wallballs
2. Lift – Push Jerk
4×6 @ 75%
3. Met-Con AMRAP 12 Minutes
12 Bar Facing Burpees
9 HSPU
6 Deadlift 185/125lbs
4. Interval – For Time
3 Rounds
100m Farmer Carry 70/50s
Row 500m
20 Toes to Bar
Rest 2:30