1. Warm-up

Steady 6 Minute AMRAP:
Run (not sprint) 100m
10 Banded Good Mornings
10 Wallballs 30/20lbs

2. OLY
Find your 1RM Push Press

3. Met-Con
5 Rounds For Time:
30 Wallballs 20/14lbs
20 Power Snatch 95/65lbs
10 Muscle Ups

 

1. Warm-up
3 Steady Rounds:
10 Calories on the Assault Bike
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING

2. Met-Con

For Time
Run 1 mile or Row 1,000 meters
120 Double Unders
60 CTB Pull Ups

3. Accessory
3 attempts at a max ffort free-standing HS Hold
If you do not have freestanding for :20+ yet, Nose and Toes holds are for you.

1. Warm-up
3 Steady Rounds:
8 Burpees to 12″ Target
12 Dumbbell Muscle Snatch

2. Strength

Back Squat -8×3 @70% of your 1RM
SPEED Work!!

3. OLY
Snatch – Go by feel, save PR’s for Friday Night if possible!
10×1 @80-100+%
OR
10×1 @80-90%

4. Accessory 

4 Rounds:
Max D-Ball over shoulder in one minute
Rest 1 Minutes
HEAVY

5. For Time:
Row 500m x 1
Rest 1:00
Row 1k x 1
Rest 2:00
Row 2k x 1

1. Warm-up
Steady 7 Minute AMRAP
12 Wallballs 20/14
12 Jumping Squats
12 Calorie Row

2. Strength
Push Press – 4×2 As Heavy as Possible, start at 90% of your 1RM

3. OLY
Power Clean 4×1
Then
Clean Pull 4×1
Then
Clean DL 4×1

4. Interval
4 Rounds For Time:
21 Power Snatch 95/65lbs
2 Legless Rope Climbs
Rest 2:00

 

1. Warm-up
4 Steady Rounds:
:30 of Banded Good Mornings
:30 Alternating Jumping Lunges
10 Burpee to 6″ Target

2. Strength
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @90% of your 1RM

3. OLY
Split Jerk – 7×2 @80-90% of your 1RM

4. Met-Con 
AMRAP 20 Minutes:
Bike 20/12 Calories
5 Power Snatch 185/125lbs
50m Stone/D-Ball Carry (25m out 25m back)
5 Power Snatch

5. Accessory 
10 Minute Steady State Forward Facing Sled Pull
Attach the straps to a belt around your waist. Increase the weight on the sled from last week.

 

1. Warm-up
Steady 6 Minute AMRAP:
10 Calorie Row
5 Tall Box Jumps (NO BOUNDING)
10 Snatch Balance empty bar

2. OLY
Snatch – 7×2 @80-90%

3. Interval
5 Rounds For Time:
10 Strict Pull Ups
10 Strict Ring Dips
Run 400m with 20/14 med ball
Rest :90

4. Bitch Work – Optional
5 Rounds For Time:
Row 20/12 Calories
5 Bar Muscle Ups
Rest 1 min

 

WARM UP
200 rope turn
spider stretch
backtwist
good morning
PVC passthru
leg swing

1. Death by burpee/shuttle run
add 1 burpee every round
only 1 shuttle run each round
Score is last completed round

2. 3 rounds, rest 2:00 in between
10-8-6
Goblet squat 53/44
Kb swing 53/44
Box jump 24/20

3.core
1min V-up
rest 30sec
1min flutter kick
rest 30sec
1min russian twist

3 Steady Rounds:
Row 300m
10 light Snatch Balance
15 Alternating Jumping Lunges

2. OLY
Power Snatch 4×1
Then
Snatch Pull 4×1
Then
Snatch DL 4×1

3. Interval
AMRAP 3 Minutes x 3
21 Burpees to 6″ Target
Max Rep Stone/D-Ball Cleans
Rest 1:00
(pick a weight you can move over and over)

4. Bitch Work 
3 Rounds:
12-9-6
Row for Calories
Ring Dips
Rest 1:00

 

Warm – up:

1. Steady 6 Minute AMRAP:

10 Jumping Squats

10 GHD Sit Ups
10 Calorie Row

2. Strength

Back Squat -8×3 @65% of your 1RM
SPEED Work!!

3. OLY
Snatch – 10×1 @80-95%

4. Every 3 Minutes for 15 Minutes:
Sprint 300m
15 Chest to Bar Pull Ups
(Should have at least :45 rest each round)

5. Interval – Optional

EMOM for 16 Minutes:
5 Bench Press
12 Toes to Bar
Alternate Movements
Bench weight can go up or down