Strength
Back squat 3.2.x.1 (5,5,4,4,3)
Metcon
4 rounds
40 second bike
10 db dead lift 50/35
30 double unders
Accessory
2x
30 sec hollow hold
30 sec ghd hold (face down)
Back squat 3.2.x.1 (5,5,4,4,3)
4 rounds
40 second bike
10 db dead lift 50/35
30 double unders
2x
30 sec hollow hold
30 sec ghd hold (face down)
15 min to establish heavy bench press
3 rounds
21 double Russian kb swing
15 box jump 30/24
9 chest to bar
15 min to establish a heavy back squat
3 rounds
10 power snatch 115/85
35 wall ball
*10 min cap
100 abs of choice
2k row for time
*10 min cap
7 rounds
100m row or 30 second bike
3 DB Curtis P 50/35 (hang power clean, left lunge, right lunge, push press)
30 double unders
*Inversion Clinic
9 min ladder
3 hspu
3 front squat 145/100
3 burpee over bar
3 hspu
4 front squat
4 burpee over bar
3 hspu
5 front squat
5 burpee over bar
*continue until time runs out
15 min to establish heavy dead lift
For time
800m run
30 clean and jerk 185/130
800m run
3x
20 ab wheel outs
8 glute ham raise
5x
A1) 5 close grip bench press
A2) 8 bent over row
AMRAPx20
400m run
20 kb swing
15 ball slam
12 min to establish a heavy hang clean
7 rounds (12 min cap)
7 hang power cleans 70%
30 double unders
3x
20 banded good morning
20 ghd sit up
5x
A1) 5 tempo back squat 51x1
A2) 5 strict pull up
AMRAPx15
20/15 cal
12 oh squat 95/65
10 chest to bar pull up
*1 mile run test
5 rounds
200m run
10 dead lift 155/130
6 shoulder to over head 155/130
2 min L sit
3x8 back ext
12 min to establish a heavy hang snatch
10-9-8-7-6-5-4-3-2-1
power snatch 115/80
burpee
sit up x2
5x
A1) 5 tempo back squat 51x1
A2) 5 strict pull up
AMRAPx12
12 hang power snatch 95/65
24 box jumps
250m row
3 rounds
8ea front rack reverse lunge
15 bicep curl
20 ab roll outs
3x
A) 3 high hang clean (light and crisp)
B) 3 split jerk (light, focus on foot work and balanced catch)
For time w partner
120 cal row
100 wallball
80 toes to bar
60 power cleans 95/65
3 rounds
1 min plank on rings
40 hollow rocks
12 back ext
5x
A1) 5 close grip bench press
A2) 8 bent over row
Every 3 min for 21
3 wall climb or 6 deficit hspu
1 dead lift 85%
20 second bike sprint
3 rounds
10 db pull over
8 single leg db RDL
10 land mine twist
3x
A) 3 high hang snatch
B) 3 snatch start
EMOMx24
Min 1: 30 second kb swing 53/35
Min 2: 8 burpee box jumps
Min 3: 12/9 cal row
3 rounds
6 chin up
8 upright row
20 landmine twist
EMOMx15
Min 1: 3 dead lift (sumo, 70ish)
Min 2: 6 split db press
Min 3: 10 toes to bar or 12 v ups
4 rounds
1 min max thrusters 135/95-115/80-95/65
1 min max double unders
1 min rest
3 rounds
5 ½ kneeling Arnold press
8 weighted back ext
1 min plank
4 rounds
12 handstand push up
12 toes to bar
12 power clean 135/95
3 rounds
10 bent over row
20 tricep pull down
20 ab wheel
teams of 2
200 Russian kb swing 70/44
150 burpee
100 ball slam 35/25
50 GHD sit up or 75 abmat sit up
3 rounds
12 back ext
8 single Kb front rack reverse lunge
1 min plank
AMRAPx14
200m row
10 db snatch 50/35 35/20
15 box jumps
10 pull ups/ scale up to 3-5 muscle ups
3 rounds
10 seated single arm db press
15 band pull aparts
20 v-ups
EMOMx20
Min 1: 8 deadlift 205/145
Min 2: 20 second bike sprint
Min 3: 10 ring dips
Min 4: 20 second bike sprint
3 rounds
8 Single leg good morning 45/35
10 Single arm db bench press
20 Russian twist