1. Warm-up

Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat

3. Met-Con
In 8 Minutes:
Run 400 meters
50 CTB Pull-Ups
Max Rep Clean and Jerk 155/105 in remaining time

Basic Warm-up: 200 RT, Leg Swing, Back Twist, PVC, Ankle Rolls, Knees Hug, Toe Pulls, Quad Pulls

Then –

1. Agility – Hurdle Drills – For Time

(2 laps each time trial)

a. High Knees

b. Side Shuffle (both sides)

c. Bunny Hop

d. Single Leg Hop (both sides)

2. 5 Rounds for time:

Run 200 meters
6 Bar Muscle Ups or 6 Pull ups 6 Push ups

3 min break

AMRAP 5 Minutes:
Max Reps of Toes to Bar
Each time you break sprint 100m
Score is total reps

Cool Down: Practice Stretching

1. Warm-up – Leg Swings, PVC, Back twist
Run 1 Mile – Weakness Warm Up

2. Strength
Deadlift 4×4
First three sets are warm-up sets between 60 and 75%
Final set is only working set at 80%

3. Met-Con
For Time:
21-18-15-12-9
OHS 115/75lbs
Hang Power Clean 115/75lbs

1. Warm-up

Slow 10 Minute AMRAP:

10 Empty Bar High Hang Squat Snatch
20o ft. Run
30 Double-Unders or 60 singles

2. Strength
Find 1RM Snatch

3. Met-Con

AMRAP 20 Minutes:
30 Wallballs 20/14lbs
20 Box Jumps 24/20″
10 Power Snatch 135/95lbs
Traditional triplet, don’t over think OR underestimate this one.

 

1. Warm-up

3 Slow Rounds
20 Band Pull-a-parts
20 Narrow Grip OHS w/ empty bar
10 V – ups

2. Strength
3RM Shoulder to Overhead
Must be done in 30 seconds. The goal of the overhead work in this cycle is to learn how to press under the bar for multiple reps instead of just when you fatigue and naturally start moving properly. The 3RM is a perfect way to test whether you’re doing it or not.

3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 135/95lbs
1 Muscle Up or 2 CTB or Pull ups & 1 dips
2 Thruster
2 Muscle Ups or 4 CTB or Pull up & 2 dips
3 Thruster
3 Muscle Ups or 6 CTB & 3 dips
and so on…
This couplet has complexity. “Heavy” Thrusters typically favor one type of athlete, while “skilled” gymnastics tend to favor another. If one or both are strengths of yours, attack this piece by focusing the majority of your effort on your weakness. If you suck at both, scale.

 

Run a 5k

21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars

21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups

21-15-9 reps for time of:
225-lb. deadlifts
Pull-ups

5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps