A1) Power Snatch 5,5,3,3,3 building in weight
A2) Strict Pull-ups or Strict C2B 5 x 3 to 6 reps
B) 4 x 3 min AMRAPs
with 2 minutes rest between
7 Hang Power Snatch (75/55)
9 Box Jumps (24″/20″)
11 HR Push-ups
Continuous count for total rounds starting each round where you left off on the previous one
A) Deadlift 3 x 5
(working sets at a tough weight)
B) 5 rounds for Time
250 m Row
30 Double Unders (or 60 singles)
20 Walking Lunges
10 Toes to Bar
17 minute Time-Cap
C) Spend 5-10 minutes Practicing Gymnastics Skills of Choice
e.g. Handstands, Ring Holds, L-Sits, Muscle-ups, Pistol Squats etc.
A1) Front Squat 4 x 6
A2) Push Press 4 x 5 or Strict Handstand Push 4 x 4 to 8 reps
B) EMOM 10
Odd – 7 Power Cleans (155/115) (set a weight you can get through the Cleans in < 30 sec)
Even - 15 Wallballs (scale reps down if needed to get at least 20 sec rest before starting the Power Cleans)
rest 1 minute
then
C) 3 minutes AMRAP of Burpees with a jump and touch
set a tough but sustainable pace for the 3 minutes (e.g. 15 reps 1st minute, 14 reps 2nd minute, 15 reps 3rd minute rather than something like 21 reps 1st min, 14 2nd min, 12 3rd min.)
4 Rounds for time of:
50 Double Unders
20 Pullups (12 Pull-ups if using band)
10 Overhead Walking Lunge Steps @ moderate weight (barbell)
Once everyone finishes partner up and:
In Pairs Row 2400m changing rower every 400m
at each change both partners do 8 Burpees before the next partner starts rowing
In Teams of 2
1 working, 1 resting split reps evenly
4 Rope Climbs or 20 ring rows + 30 Air Squats
60 Hand Release Push-ups or 20 Handstand Push-ups
80 Box Jumps
4 Rope Climbs or 20 ring rows + 30 Air Squats
60 Toe to Bar or Knee to Chest
80 Wallballs
4 Rope Climbs or 20 ring rows + 30 Air Squats
60 Power Cleans (135/95) or 60 KB Swings
80 Mountain Climbers
30 minute Time Cap
A.) Back Squats 5 x 3
B.) 4 rounds for time
20 Goblet Squats (53/35)
10 Hang Power Snatch (95/65)
5 Ring Dips
A.) 6-4-4-2 Push Press. Rest 2 minutes
between sets. Heavier each set.
B.) 6 Minute AMRAP of:
250 meter row
6 Burpees over Erg
rest 3 minutes
6 Minute AMRAP of:
5 Pullups
25 Double Unders
A-1.) 4×6 (3 each leg) Weighted Step-Up to 20″ Box.
Moderate to Heavy Weight.
A-2.) 4×6 Pendley Row
A-3.) 4×40-60 second Ring Plank Hold
B.) 5 minute AMRAP @ 80% effort
5 Toes to Bar
7 Kettlebell Swings @ 53/35
9 Wall-Ball Shots @ 20/14
rest 2 minutes
4 minute AMRAP @ 90% effort
5 Toes to Bar
7 Kettlebell Swings @ 53/35
9 Wall-Ball Shots @ 20/14
rest 2 minutes
3 minute AMRAP @ 100% effort
5 Toes to Bar
7 Kettlebell Swings @ 53/35
9 Wall-Ball Shots @ 20/14
A.) 4×3 Power Clean
Does not have to be touch and go but 3 reps in quick succession focus on being set and tight to start each rep.
B.) EMOM for 18 Minutes
1st minute- 10 Box Jumps Overs
2nd Minutes- 6-8 Deadlifts @ moderate weight
3rd minute- 8-12 Pushups/Weighted Push-ups
12 Minute AMRAP of:
9 Box Jumps with Step Down
7 Push Press @ 75/55
5 Pullups
rest 3-5 minutes
Row/Airdyne @ 85% effort for 30 seconds
Row/Airdyne @ 50% effrot for 30 seconds
x10 intervals”