1. Warm-up
4 Steady Rounds:
10 Thrusters 40/25lbs Dumbbells
10 GHD Sit Ups
10 Strict Pull-Ups

2. Met-Con
For Time:
9-7-5-3
Squat Cleans 185/125lbs
Bar Muscle Ups

3. Mobility

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 30-lb. dumbbell and a 20-in. box

Time cap: 20 minutes

Warmup: Dynamic movement across the floor

Knee hugs, toe pulls, quad pulls, high kicks, lateral lunges, inch worms

Set 1: 3 Rds of 30 Box Jumps 24/20 – Rest 2 min

Set 2: 3 Rds of Row 500 meters, 125 DU – Rest 2 min

Set 3: 3 Rds of 200 meter Run, 25 Bar Facing Burpees (use Hurdle)- Rest 3 mins

Abs w/ Dynamax Ball – 2 RDS

1 min out of the closets w ball over the head

1 min off

1 min v-sit twist

1 min off

1 min butterfly sit-up w/ ball on chest

 

1. Warm-up
3 Steady Rounds:
12 Goblet Squats
12 Ring Dips
24 Calories on Row

2. Strength
4×4 Back Squat (Start around 80%)

3. Met-Con
5 Rounds:
21 Kettlebell Swings 70/53lbs
12 Kipping Handstand Push-Ups

1. Warm-up
3 Steady Rounds:
20 Handstand Shoulder Taps
15 Goblet Squats
Row 300m

2. OLY
Accumulate 50 Reps of Touch and Go Power Cleans @70% 1RM
This is “For Time” AND “Fewest Sets Possible”

3. Met-Con
AMRAP 12 Minutes
40ft Handstand Walk
12 GHD Sit Ups
6 Overhead Squats 205/135lbs

1. Warm-up
Row 150/100 Calories

2. Strength
3×10 Back Squat @70%
Then
3×10 Push Jerk @60%

3. Interval

5 Rounds:
15 Deadlifts 155/105lbs
5 Squat Snatch
15 Bar Facing Burpees
Rest :60

1. Warm-up
AMRAP 4:00
Row 150m
10 Dumbbell Push Press 40/25lbs

2. Met-Con 
AMRAP 20:00
50ft Overhead Walking Lunge Steps 95/65lbs
10 Ring Dips
50 Double Unders

 

Warm -up

2 steady rds

30 walking lunge steps

20 Push presses 75/55

Row 20 cal

1. Amrap 4 min.

Max Back Squats at 75% of 1 RM

Rack/unrack the bar anytime

2. Amrap 20

12 TTB

12 Box Jmups 42/20

12 STOH 115/75

 

Warm up

100 rope turn
3 rounds of
10 squats
10 lunges
20 hip tap

backtwist
leg swing

1. Agility
speed ladder & cone drills

2.Intervals
4 rounds-5 stations-45sec on/15sec off-1min rest after ea round
– Suicide sprint
– KB russian swing
– Hurdle lateral jump & sprawl
– Overhead reverse lunge
– Renegade row

3. Partner Core
2 rounds
20 dynamax synchro sit up
30 high plank with hand slap

1. Warm-up
4 Rounds:
8 Unbroken Dumbbell Snatch
Run 100m

2. Met-Con
For Time:
15 Power Snatch 95/65lbs
Run 800m
15 Power Snatch 115/75lbs
Run 800m
15 Power Snatch 135/95lb
Immediately following Met-Con:
12 Minutes to Find 5RM Hang Squat Snatch.