1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie row

2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.

3. Lift
Find 1RM Power Clean

Warm- up – Across the floor Dynamic stretching

A. Cone drills

B. WOD – 3 rds

100 DU, 30 cal on rower or bike, 5 rope climbs

C. Emom 5 mins

10 TTB per min

 

 

1. Warm-up
4 Steady Rounds
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike

2. Conditioning
1 Mile Run

3. Lift
Find 1RM Snatch

1. Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

2. Conditioning
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″

3. Lift
Find your 5RM Touch and Go Deadlift

1. Warm-up
Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m

2. Met-Con
40-30-20-10
Burpees to Target
KB Swings 70/53lbs

3. Lift
High Catch Power Snatch 6×2

 

1. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
15 Goblet Squats

2. Met-Con
For Time:
Row 500m
25 Power Snatch 75/55lbs
Row 400m
20 Power Snatch
Row 300m
15 Power Snatch
Row 200m
10 Power Snatch
Row 100m
5 Power Snatch

3. Lift
Back Squat 4×4 @80-90%

Warm up – 200 RT, Across the floor, Ankle rolls, 20 Jump squats 

A.  Max Box Jumps for height (Do lots of warm up to a high jump safely)

B. 5 Rounds:

Row 20/15 Calories
1 Max Set of Toes to Bar
Rest :60

C. Accessory
800m Farmer’s Carry with 53/35lb KBs

D. Abs

1 min on 30 sec off x 3 exercises 3 sets

1. Warm-up
10 Minute Steady Run, Bike, or Row
Back twist, leg swings, PVC

2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar

3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%

 

1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike
10 Toes to Bar

2. Conditioning
3 Rounds:
Run 400m
15 Clean and Jerk 135/95lbs

3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%

1. Warm-up
Weakness Warm Up
Row 2k

2. Met-Con
“Karen”
150 Wallballs 20/14lbs

3. Strength
Zero Bounce Deadlift 4×4 @70-90% of 1RM