Deadlift
5 x 6 @ 70% – 75%
For Time
30 KBS (53/35)
30 Pistols
30 Power Snatches (75/55)
30 Toes to Bar
30 Burpees
30 Thrusters (75/55)
15 minute time cap.
Deadlift
5 x 6 @ 70% – 75%
For Time
30 KBS (53/35)
30 Pistols
30 Power Snatches (75/55)
30 Toes to Bar
30 Burpees
30 Thrusters (75/55)
15 minute time cap.
Push Press
10 @ 70%
10 @ 65%
12+ @ 60%
AMRAP 3
3 Hang Power Cleans (205/135)
5 Box Jumps (24/20)
Rest 1 minute
AMRAP 4
6 Hang Power Cleans (185/125)
5 Box Jumps
Rest 1 minute
AMRAP 5
9 Hang Power Cleans (155/105)
5 Box Jumps
Every 90 seconds for 8 rounds
Snatch High Pull + Power Snatch + Snatch Balance
Do all sets at 70% – 75% of Snatch
5 RFT
60 Double Unders
15 Overhead Squats (95/65)
Back Squat
10 @ 70%
10 @ 65%
12+ @ 60%
AMRAP 12
4 Tire Flips
8 Toes to Bar
12 Push Ups
Every 2 minutes
Clean + Front Squat
1+4
2+3
3+2
4+1
5+0
75% – 80% of clean max
AMRAP 9
15 Push Jerks (115/75)
30 Wallballs
Deadlift
5 x 5 @ 70% – 75%
500m Row
Rest 5 minutes
500m Row
Push Press
12 @ 65%
12 @ 60%
15+ @ 55%
2 RFT
40 Hand Release Push Ups
30 KBS (70/53)
20 Box Jump Overs (no touch)
Every 90 seconds for 8 rounds | |
Power Snatch + Snatch Balance + OHS | |
Do all sets at 70% of Snatch | |
4 RFT | |
250m Run | |
12 Chest to Bar Pull Ups | |
12 OHS (135/95) |
Back Squat | |
12 @ 65% | |
12 @ 60% | |
15+ @ 55% | |
AMRAP 8 | |
5 Strict HSPU | |
7 Power Cleans (115/75) |
Power Snatch + Hang Snatch | ||
EMOTM 10 | ||
Row Sprints | ||
300m | ||
200m | ||
100m | ||
Rest 1:1 | ||
Repeat x 3 |
6 Sets | |
Build to a heavy set of: | |
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk | |
AMRAP 14 | |
250m Run | |
5 Back Squat (225/155) | |
5 Box Jumps (30/24) | |
Finish with Back Extensions | |
4 x 10 – 15 |
5 RFT | |
40 Double Unders | |
15 Russian KBS – HASP | |
10 Ring Dips | |
Rest as needed | |
5 x 10 | |
Behind the neck Push Press |
Tabata L-Sits |
Alternate with partner |
“Chelsea” |
EMOTM 30 |
5 Pull Ups |
10 Push Ups |
15 Squats |
Pistols | |
5 x 10 | |
Ladder 8 | |
2, 4, 6, 8, 10, 12, etc… | |
Deadlifts (225/155) | |
Bar Facing Burpees | |
Finish with GHD Situps | |
3 x 15 – 20 |
Deadlift | |
Find 1RM | |
“Fran” | |
21, 15, 9 | |
Thrusters (95/65) | |
Pull Ups |
Front Squat or make up Back Squat | |
Find 1RM | |
Double Tabata (8 mins) | |
Alternate rounds with | |
KBS (53/35) | |
Burpees |
Power Clean | |
Find 1RM | |
Every 2 minutes for 14 minutes | |
5 Power Cleans @ 70% 1RM | |
5 Strict HSPU | |
5 Strict Pull Ups |
Shoulder Press |
Find 1RM |
Re-test |
2000m Row |
Back Squat | |
Find 1RM | |
“Annie” | |
50-40-30-20-10 | |
Double Unders | |
Sit Ups |
EMOTM 12 – Snatch | |
Min 1: 3 @ 65% | |
Min 2: 2 @ 75% | |
Min 3: 1 @ 85% | |
Repeat x 4 | |
4 RFT | |
400m Run | |
100m Sled Pull (135/90) |
Front Squat or make up Back Squat | |
6 x 2 | |
12 – 9 -6 – 9 -12 | |
Chest to Bar Pull Ups | |
Thrusters (115/75) |
10 Rounds | |
15 Calorie Row | |
3 Power Cleans, increasing load | |
Finish with GHD Situps | |
3 x 15 – 20 |
Shoulder Press | |
5 x 2 | |
AMRAP 8 | |
6 – Power Snatch (115/75) | |
12 – Burpees | |
24 – Double Unders | |
Finish with Back Extensions | |
3 x 10 – 15
|
Back Squat | |
5 x 2 | |
“Blake” | |
4 Rounds of: | |
100 ft. overhead walking lunge with plate (45/35) | |
30 Box Jumps (24/20) | |
20 Wall balls | |
10 Handstand Push Ups |
Snatch, Work to a heavy set of 3 | |||
Every 2 minutes do 3 Reps | |||
Start at 55%, if your max is over . | |||
200lbs add 10lbs every set. If your | |||
max is under 200lbs add 5lbs every set. | |||
Row | |||
Max meters in 5 minutes |
Front Squat – 6 x 2 | |
or make up Back Squat | |
AMRAP 15 | |
5 KB Press, each arm (53/35) | |
5 Strict TTB | |
50m Sled Sprint (90/60) | |
Finish with 3 x 10 – 15 back extensions |
Every 1:15 for 15 minutes (12 rounds) | |
Clean Pull + Power Clean | |
21, 15, 9 | |
Strict Handstand Push Ups | |
Run 400m between each set
|
Shoulder Press | |
5 x 3, increasing weight | |
For Time: | |
100 Wallballs | |
100 KBS (53/35) | |
100 Double Unders | |
14 minute time cap | |
Finish with an accumulation of 3 minutes | |
in hollow body hold or hollow body rock |
Back Squat | |
5 x 3, increasing weight | |
5 RFT | |
5 Power Snatches (155/105) | |
7 Box Jumps (30/24) | |
9 Chest to bar pull ups | |
Rest :30 seconds between rounds |
Front Squat – 6 x 3 |
or Make up Back Squat |
Ladder 12 |
2, 4, 6, 8, etc… |
Clean & Jerk (135/95) |
Chest to Bar Pull Ups |