1. Warm Up -2:00 of Glute ActivationThen
AMRAP 5:00
10 Burpee Box Jumps
10 Single Arm DB Push Press
10 Single Arm OHS
2. OLY – For Weight1RM Clean & Jerk
3. Conditioning – 4 Rounds
25 Box Jump Overs 30/24″
15 Hang Squat Snatch 95/70lbs
4. AAB INTERVALS-15 mins
15sec hard and 45 sec recovery
1. Warm Up – 2k Bike Then
20 RDLs
20 Hang Cleans
20 Push Jerks
:20 AAB Sprint
2. Strength -Deadlift 2×10
3. OLY –
Touch and Go Power Clean
& Push Jerk 20-15-10
Build across sets. Rest as
needed to stay unbroken.
4. “Larry Blurred” –
Every 4 Minutes for 20
Minutes
20/13 Calorie AAB
6. Optional Accessory –
4 rounds:
12 supermans on floor
15 GHD Sit Up
1:00 attempts of Freestanding HS Hold
5 rounds for time–outside
row 250/200 meters
KB Farmer’s walk length of building and back (70/53)
increase down and back by one each round
warm up
5 Rounds of “Cindy”
5 Pull ups
10 Push Ups
15 Air Squats
2. Strength – Front Squat
Work up to a single near 90%
Then 10×3 @70%
Tempo Down, Speed up
3. “Weighter Tots” –
3 Rounds of:
20 Snatches 95/70lbs
20 Bar Facing Burpees
then,
3 Rounds of:
10 Snatches 115/80lbs
20 Bar Facing Burpees
then,
3 Rounds of;
10 Snatches 135/100lbs
100′ HS Walk or 10 wall walks
20 minute cap
work snatch up in weight as needed for your skill
4. Skill – For Completion
AMRAP 2:00
Sets of 2 Bar Muscle Ups
Rest 3:00
AMRAP 2:00
Sets of 4 Chest to Bar Pull
Ups
Rest 3:00
AMRAP 2:00
Sets of 6 Pull Ups
work this however to your skill level
5. Optional Accessory –
EMOM 16 Minutes
1- 1 Set of UB Strict Toes to Bar*
2- 20 DB Strict Press (lgt weight, speedy reps)
3- Plank
4- Rest
1. Warm Up – Run 1 Mile
2. OLY – For Weight
Every 2:00 for 16:00
Above Knee Snatch +Below Knee Snatch +
Snatch
Sets 1-2: Technique Focus
Sets 3-6: Build in weight, NO misses
Sets 7-8: Technique Focus
OLY – For Weight
Overhead Squat
20-15-10
Build across sets. Focus on form AND speed.
3. Bitch Work – 4 Rounds
AMRAP 2:00
12 Rower Facing Burpees
Max Calorie Row in Remaining Time
Rest 2:00
AMRAP 2:00
15/12 Calorie Row
Max Rower Facing Burpees in Remaining Time
Rest 2:00
4. Skill – For Completion
3 Rounds
7-6-5-4 or 5-4-3-2
Strict,kipping or box HSPU
Rest between rounds
5. Optional Accessory –
3 rounds
12 DB Bench AHAP
plank 30sec
Side Plank left 30sec
Side Plank right 30sec
1. Warm Up –
Foam Roller 2:00 mins
Then
Alternating EMOM 6:00
10 Medball Squat Cleans
8 Calorie Ski
2. OLY – For Weight
Clean & Jerk
1 @70% 1 @75% 1 @80% 1 @85%
4×1 @90% 1×1 @70%
3. Interval – 10 Rounds
15 Wallballs 20/14lbs to 10′ Target
30′ HS Walk or 3 wall walks
Rest :30
4. Skill – For Completion
24-21-18-15-12-9-6-3
Toes to Bar
Rest as needed to stay
unbroken as possible in sets
5. Optional Accessory –
3 rounds:
16 Front Rack Lunges light to moderate load)
16 Plank Transitions
:30sec -1:00 HS Hold
1. Warm Up – 3 Rounds
:10 HARD AAB, :20 Slow
Then
3 Rounds
50′ Walking Lunge
10 Plate Ground to OH
2. Conditioning – 4 Rounds
Row 500m
5 Muscle Ups or CTB pullups
50′ DB Front Rack Walking
Lunge
3. Bitch Work – AMRAP 9 Minutes
Run 1200m
Max Bike Calorie in remaining time
AMRAP 7 Minutes
Run 800m
Max Bike Calorie in remaining time
Rest 2:00
AMRAP 5 Minutes
Run 400m
Max Bike Calorie in remaining time
Rest 2:00
AMRAP 3 Minutes
Run 200m
Max Bike Calorie in remaining time
4. Optional Accessory –
1 Set of UB Banded Strict
Pullup (30 rep cap)*
Wall Sit 3×1:00min
1. Warm Up –
4:00 Moderate Row Then
10 Burpee to Target 10 Muscle Snatch
6 Burpee to Target 6 Power Snatch
4 Burpee to Target 4 Squat Snatch
2. Strength – Deadlift Build to a heavy set of 4
3. OLY – Touch and Go Power Snatch 30-20-10 Build across sets. Rest as needed to stay unbroken .
Conditioning -AMRAP 22 Minutes
Ski 400m or row
10 Devil’s Press 40/25s
4. Skill -handstand practice 5 mins
5. Optional Accessory –
4 rounds :30 Strict Press ( moderate heavy load, 10 rep cap):30 Rest Then,
4 rounds :30 Back Rack Lunges (light load, 16 rep cap):30 Rest Then,
4 rounds:30 Plank (add weight if :30 is easy):30 Res
20-18-16-14-12-10-8-6-4-2
Kettlebell cleans 53/35
pushups
Russian KB swings
box step ups (20)
1. Warm Up – 2:00 of Couch Stretch per side then 2 Rounds
20 Wallballs
20 Band Pull Aparts
20 Calorie Row
2. Strength – Front Squat Work up to a single near 90%Then10x3 @65%Tempo Down, Speed up15
3. “Mt. Neverest” -9-15-21-27-33
Overhead Squat 95/65lbs
Chest to Bar Pull Ups
4. Skill – ring dips 5 sets of what you can do