1. Warm-up
3 Steady Rounds:
Run 400m
20 steps Banded Glute Activation
12 Alternating Dumbbell Muscle Snatch

2. OLY
Squat Clean – 10×1 @80-97.5% of your 1RM Clean

3. Met-Con
For Time:
27-21-15-9
Overhead Squat 115/85lbs
Bar Facing Burpees

 

1. Warm-up
Steady 5 Minute AMRAP:
3 Tall Box Jumps
6 High Hang Power Cleans (Light)
9 Calories on Bike

2. Strength
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @85% of your 1RM

3. OLY
Split Jerk – 6×3 @70-80% of your 1RM

4. Met-Con 
3 Rounds:
9 Squat Snatch 135/95
15 Lateral Bar Burpees

5. Run a mile 

 

Warm up
800m run
3 laps high knees ➡️ butt kickers⬅️
backtwist
pvc
leg swing

1.Agility
Speed Ladder drills (double wide ladder)

2.Conditioning
Repeat for 4 rounds
1:00 MAX cal row
1:00 rest
1:00 AMRAP burpee/pull up
1:00 rest
1:00 AMRAP alt. arm KB C&J 53/44
1:00 rest

3. Cashout
50 abmat sit up
25 superman

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

2. OLY
Snatch (Full) – 6×3 @70-80%

3. Interval
Alternating EMOM for 21 Minutes:
15 Russian KB Swings 88/70+/-
15 Kipping HSPU (open standard)
15 Wallballs 30/20lbs
Alternate Movements On the Minute

Optional 

5. Met-Con
AMRAP 7 Minutes:
Row 15/10 Calories
15 Toes to Bar
15 Thrusters 95/65lbs

 

Warm- up – 200 RT, Leg Swings, Back Twist, Ankle mobility, OHS, PVC
A. Clean and Jerk – 10×1 @80-95% of your 1RM Clean and Jerk
Full Squat Clean and Split Jerk

 

B. Interval 

AMRAP 3 Minutes x 3
2 Strict Muscle Ups
4 Squat Snatch 165/115lbs
30 Double Unders
Rest 2:00 Between AMRAPs

1. Warm-up

3 Steady Rounds:
100 meter run
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING

2. Strength 
Pause Front Squat – 3-3-3-2-2-1

3. Met-Con

AMRAP 20 Minutes:
Row 20/15 Calories
50ft or 10 each side Overhead Walking Lunge 135/95lbs
50ft Handstand Walk or 5 wall walks

 

1. Warm-up
3 Steady Rounds:
8 Burpees to 12″ Target
12 DB Muscle Snatch
100 meter run

2. Strength
Back Squat -8×3 @62.5% of your 1RM
SPEED Work!!

3. OLY
Snatch – 10×1 @80-92.5%

4. Bitch 
6 Rounds:
In 2:00 Complete:
15 Burpees to 6″ target

Row remainder for distance. Alternate machines each round.

Rest 1 Minutes Between Rounds

 

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

2. Strength

Push Press – 4×4 @80-85% of your 1RM

3. OLY
Clean and Jerk – 6×3 @70-75% of your 1RM

4. Interval
3 Rounds For Time:
21 Toes to Bar
9 Touch and Go Power Snatch 155/105lbs
20/15 Calories on rower
rest 1:00

 

 

Warmup
200 rope turns
5 roll down/up with push up
spider stretch
back twist
pvc passthru
leg swing

A. 1mi run for time

B. 3min AMRAP then
6min AMRAP then
Once thru FOR TIME
Rest 90 sec in between

20-16-12
KB (single) thruster (L+R=2) 44/35
Pull up
Burpee
KB swing

C. Tabata butterfly sit up
8x 20sec max effort/10sec rest

1. Warm-up
3 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 @82.5% of your 1RM

3. OLY
Split Jerk – 6×3 @70-75% of your 1RM

4. Met-Con 
AMRAP 9 Minutes:
Climb the Ladder
2 Sumo Deadlift High Pull 95/65lbs
2 Calorie Row
4, 4, 6, 6, etc…

5. Interval 

EMOM for 10 Minutes:
5 Overhead Squats
5 Strict Deficit HSPU
Alternate movements
You choose the weight, you should hit a heavy 5 OHS each time. The weight can fluctuate. You also choose the deficit on the HSPU, they should be unbroken early, but can be broken later rounds. The Deficit can also fluctuate.