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Clean Complex

Every 3 minutes for 5 Sets:
Power Clean + Squat Clean + Front Squat
1 + 2 + 3

 

AMRAP 12

250m Run
Max Toes-to -Bar

*Sub run with 300/250m row or 15/12 cal Echo bike.

Grace

30 reps for time of:
• Clean & Jerk 135/95#

AMRAP 20

In Teams of 2 or 3
40 Deadlifts (185/125)*
*while partner holds top of deadlift
40 Cal Row**
**while partner holds plank position

For Time:

20 Cal Bike
Then Do:
4 Rounds
5 Ring Muscle Ups
20 Walking Lunges
80 Double Unders
End with:
20 Cal Bike

Every 3 minutes for 5 Rounds:

3 Front Squats
Increasing weight

 

3 Rounds Not for Time:

12 – 15 Strict Handstand Push-ups
8 1-leg Deadlifts per leg (125/85)

3 Rounds Not for Time:

200ft 1-arm Farmer Carry (100ft/each) 75/55
10 Cossack Squats (5/side)

*Rig to rig = 50ft

 

4 Rounds For Time:

30 Wallballs
20 TTB
10 Alternating Dumbbell Snatches (70/50)

Weighted Pull-Up

Find a 1RM

 

Fran

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

Steady State

30 minutes of:
24/19 Cal Bike
40 Lateral Box Step Overs
200 ft KB Farmer’s Carry (70/53)

*200 ft is rig to rig 4 times.

Back Squat

Find a 1RM

 

Annie

50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

Bench Press

Find a 1RM

 

Row 2000m

Thruster

Find a 1RM

 

Double Tabata (8 mins)

Alternating rounds of:
KBS (53/35)
Burpees

Death by Pull-up

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

 

4 RFT

500/400m Row
100m Sled Pull (135/90)

*100m is light pole to light pole and back.

10 Rounds For Time:

10 Calorie Bike
3 Power Cleans, increasing load

 

Cash Out:

GHD Situps
3 x 15 – 20

Back Squat

5 x 3 @ 60%

 

BLAKE

Four rounds for time of:
• 100 foot Walking lunge with plate held overhead (45/35)
• 30 Box jump (24/20)
• 20 Wallball shots (20/14)
• 10 Handstand push-ups

Bench Press

5 x 3 @ 60%

 

AMRAP 8

6 – Power Snatch (115/75)
12 – Burpees
24 – Double Unders

*Scale DUBs to 48 Singles.

 

Cash Out:

Back Extensions
3 x 10 – 15

Front Squats

6 x 2 @ 55%

 

For time:

12 – 9 -6 – 9 -12
Chest to Bar Pull Ups
Thrusters (115/75)

Every 3:00 x 3 sets:
10 Shoulder Press + 10 Push Press + AMSAP Back to Wall HS Hold until 90 sec mark

*BB Loading based on each set of strict press being around 8/10 RPE, should be tough but leaving 2 reps in the tank.

 

“Sizzler!”

For Time:
30 Dual DB Deadlifts @ 50/35 lbs
15 Sit-Ups
30 DB Power Snatches @ 50/35 lbs
15 Sit-Ups
60 DB Goblet Squats @ 53/35 lbs
15 Sit-Ups
30 DB Power Snatches @ 50/35 lbs
15 Sit-Ups
30 Dual DB Deadlifts @ 50/35 lbs
Time Cap: 15 minutes
– On the DB snatches – complete 15 reps on one arm then 15 on the other. Athlete can choose which arm they start with.

“Sizzler!”

12 minute AMRAP:
6-8-10-12…and so on:
Row Cals
DB Bench Press @ 50/35lbs
1-2-3-4…and so on:
Rope Climb

 

Strength

EMOM 8 minutes (2 rounds):
Minute 1 – 10 Single Leg Bent Knee Calf Raises
Minute 2 – 10 Kettlebell Goblet Cossack Squats
Minute 3 – Max V-Ups for 1 minute
Minute 4 – Rest

*10/side for minutes 1 and 2

Strength

Every 2:30, for 10 minutes (4 sets):
Back Squat
Set 1 – 8 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 4 reps @ 85%
Set 4 – 4 reps @ 90%

 

“Sizzler!”

For Time:
Front-Racked Barbell Walking Lunge 50 feet @ 135/95 lbs
25 Bar Facing Burpees
15 Barbell Thrusters @ 135/95 lbs
Barbell Overhead Walking Lunge 50 feet @ 135/95 lbs
Time Cap: 7 minutes

*Masters RX: 115/80lb

– Scale the OH Walking lunge to a second Front Rack walking lunge for those with mobility restrictions.

Strength:

Barbell Bench Press
Set 1 – 1 rep @ 90-95%
Set 2 – 1 rep @ 90-95%
Set 3 – 1 rep @ 90-95%
Set 4 – 4 reps @ 80-85%
Set 5 – 4 reps @ 80-85%
Set 6 – 4 reps @ 80-85%
Rest as needed

 

“Sizzler Shake Out”

3 sets:
500m row easy
8 shuttle runs (2x25ft = 1 shuttle run)
–rest 1 minute–

After 3rd rest, perform
3 sets:
30 sec row @ 2k effort
–rest 1 minute–

*Sub 24 cal Echo bike for 500m row.

EMOM 10 minutes:
Snatch High Pull + Hang Squat Snatch + Snatch Balance @ 55-65%

*Speed Focus

 

“Boxing Ring”

AMRAP 10 minutes:
10 Feet Elevated Ring Rows
20 Bodyweight Russian Step-Ups @ 24/20″
10 Ring Push-Ups
20 Box Jumps @ 24/20″

*Feet elevated on ring push-ups as well.
– Box at same height as rings.
– Ring touches body on both rows and push ups.

Strength:

Weighted Strict Pull-Up
4 sets of 2 reps (heavier than last week)

 

“Trojan Horse”

3 sets:
200m Row
18 Wall Balls (20/14)
12 Pull Ups
200m Row
–rest 1 min after set 1, and 2 min after set 2 —

 

Push Press

12 @ 65%

12 @ 60%

15+ @ 55%

 

2 RFT

40 Hand Release Push Ups

30 KBS (70/53)

20 Box Jump Overs

Strength

Every 2:30, for 10 minutes (4 sets):
Back Squat
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 80%
Set 4 – 6 reps @ 85%

 

DT

Five rounds for time:
•12 Deadlifts @ 155/105 lbs
• 9 Hang power cleans @ 155/105 lbs
• 6 Push jerks @ 155/105 lbs
Time Cap: 11 minutes

*Master’s rx: 135/95lb

Barbell Bench Press
Set 1 – 2 reps @ 85-90%
Set 2 – 2 reps @ 85-90%
Set 3 – 6 reps @ 75-80%
Set 4 – 6 reps @ 75-80%
Rest as needed

 

“Crescendo”

30 double unders
10 V-ups
5 cal row
—
60 double unders
20 V-ups
10 cal row
—
90 double unders
30 V-ups
15 cal row
—
Adding 30 double unders, 10 v-ups, and 5 cal row each round.

Every 2 minutes, for 10 minutes (5 sets):
3 Hang Clean Pulls + 1 Hang Power Clean @ 80-85%

Barbell Thruster
Set 1 – 3 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – Max reps @ 85%
Rest as needed

 

“Quick Recharge”

For max total reps:
2 minute window:
6 shuttle runs (2x25ft)
10 Overhead squats @ 95/65lb
Max lateral burpees over bar in remaining time

–1 minute rest–

2 minute window:
6 shuttle runs (2x25ft)
10 Overhead squats @ 95/65lb
Max lateral burpees over bar in remaining time

–1 minute rest —

3 minute window:
6 shuttle runs (2x25ft)
10 Overhead squats @ 95/65lb
Max lateral burpees over bar in remaining time

Weighted Strict Pull-Up
5 sets of 3 reps
Rest 90 seconds between sets

 

“Triple Dozen”

4 Rounds for Time:
Echo Bike 12/9 calories
12 Toes to Bar
12 Dumbbell Alternating Power Snatches @ 50/35 lbs
Rest 1 minute between each round
Time Cap: 14 minutes

“Steady”

25 Minutes at smooth effort:
40/32 cal row
30 sec plank on elbows
20 sec dip support hold
10 ring rows

 

Strength

Every minute for 8 minutes (2 rounds):
Minute 1 – 10 Staggered Stance Dumbbell Romanian deadlifts

Minute 2 – Single Arm Kettlebell Suitcase Carries 50 feet

Minute 3 – AbMat Sit-Ups for Max reps

Minute 4- Rest

*10 reps/side for deadlifts
*Moderate load for DB’s, focus on form over loading.

Every 2:30, for 12:30 (5 sets):
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%

 

“Change Levels”

60 Front rack lunge steps @ 115/75lbs
– every min, starting at min 0, perform 8 lateral burpees over bar
Time Cap: 10 minutes

Scaling:
– If needed substitute DB Front rack lunges for those that struggle with mobility.
– Advanced athletes can use 135/95lbs.
– Advanced athletes perform 10 lateral burpees over bar.

Barbell Bench Press
Set 1 – 3 reps @ 80-85%
Set 2 – 3 reps @ 80-85%
Set 3 – 8 reps @ 70-75%
Set 4 – 8 reps @ 70-75%
Rest as needed

 

“Mind Bottling”

On a 30 min running clock:
500/400m row
12 CTB pull ups
6 power clean and jerks @ 155/105lb
3 rope climbs
–rest 90 sec between sets —

*Masters rx: 135/95lb