Strength
Strict Press 3.1.x.2
3x3
3x2
(build from last week)
Metcon
5 rounds
5 power snatch 135/95
10 box jump
100m sprint
*60 sec rest
Accessory
2x
20 russian twist
30 sec each side plank
Strict Press 3.1.x.2
3x3
3x2
(build from last week)
5 rounds
5 power snatch 135/95
10 box jump
100m sprint
*60 sec rest
2x
20 russian twist
30 sec each side plank
4x -60sec rest
A1) 6ea Front rack KB split squat 2.0.x.1
A2) 6 Strict pull up 2.1.x.1 (c2b)
10-9-8-7-6-5-4-3-2-1
Front squat 135/95
Pull up
GHD sit up
Pause clean dead lift
5x2
(build from last week)
3 rounds
400m run
21 kb/db deadlift
15 handstand push up
4x 30 sec weighted push up plank
4x –60 sec rest
A1) 8 DB glute bridge floor press 3.0.x.0
A2) 8 Bent over barbell row 2.1.x.1
Accending ladder in 9 minutes of..
3 hang power cleans 115/80
3 burpee
20 double unders
6
6
20
9
9
20…
Back squat 3.2.x.1
3x3
2x2
(Build from last week)
AMRAPx7
55 DB thrusters 50/35
55 DB box step up and overs
55 toes to bar or weighted V-up
2x max effort sorensen hold
4x -60sec rest
A1) 6 strict toes to bar/rings 3.1.1.1 (or tuck to L and slow lower from there)
A2) 6 db split squats 3.0.x.1
TABATA
Push up
KB swing
Bike
Air squats
75 weighted sit up
Strict Press 3.1.x.2
3x3
3x2
For time
1 mile Run
20 clean and jerk 165/115
15 muscle up or 20 pull up + dip
2x
20 ab wheel out
12 banded good morning 3.1.x.1
Pause clean dead lift
3x3
2x2
3 rounds
300m Row
12 Deadlift 255/180
9 Renegade row 35/20
3x
30 sec Hollow hold
15 sec Sorenson hold
4x – 60sec rest
A1) 4 Strict pull up 3.1.x.2
A2) 6 KB reverse lunge ea 3.0.x.1
40-30-20
OH lunge 45/25
30-20-10
Ghd sit up
3-2-1
Rope climb
3x
10 zottman curl
6 single arm Arnold press (seated)
Back squat 3.2.x.1
2x4
4x3
(Build from last week)
AMRAPx12
18 Wall ball
3 Snatch 70%
35 double unders
3x
45 sec push up plank
12 skull crusher 4.2.x.1
Strict Press 3.1.x.2
3x4
3x3
(build from last week)
5 rounds
15 pull ups
25ft dumbbell overhead carry + kb suitcase carry
15 ghd sit up
25 ft dumbbell overhead carry + kb suitcase carry
3x
60 second plank
20 tricep ext 4.1.x.2
4x -60sec rest
A1) 6-8 each DB/KB Split squat 3.1.x.1
A2) 8-10 barbell glut bridge 1.1.1.2
A3) 6-8 strict toes to bar/rings 3.1.1.1
AMRAPx12
3 power snatch 135/95
6 oh squats 135/95
9 burpee over the bar
3x
8 weighted hip ext 3.1.1.2
12 banded pull aparts
Pause clean dead lift
3x4
3x3
(build from last week)
5 rounds (18 min cap)
600m run
21 wallball
15 toes to bar
9 hang power cleans 155/110
3x
15 banded good morning 4.1.x.1
30 second max hollow rocks
4x -60sec rest
A1) 3-5 Strict pull up 3.1.x.2
A2) 6-8 Seated db press 3.1.x.1
A3) 20 second hand stand hold
AMRAPx15
3 muscle up or 6 pull up + 6 dip
12 DB/KB push press 50/35
45 Double under
2x
15 banded face pull 4.1.x.2
20 ab wheel out
Back squat 3.2.x.1
3x4
3x3
(Build from last week)
6 rounds
60 second bike
15 push ups
20 air squats
3x
8 single leg rdl 3.1.x.1
12 bicep curl 3.1.3.2
Pause clean dead lift (3 sec at each pos)
5x2, 4x2, 3x1
For time
1000m row
9 sdhp
21 hand stand push up
750m row
15 sdhp
15 hand stand push up
500m row
21 sdhp
9 hand stand push up
3x
12 band face pull 3.1.x.2
6 glute ham raise 3.0.x.1
4x -60sec rest
A1) 6 each DB reverse lunge 3.1.x.1 (front foot on plate, DB’s at sides)
A2) 8 hip ext 3.0.1.2
A3) 6 strict toes to bar/rings 3.1.1.1
For time
15 front squat 135/95
30 pull up
60 double unders
-1 min rest-
10 front squat 185/130
20 pull up
40 double unders
-1 min rest-
5 front squat 205/145
10 pull up
20 double under
Strict Press 3.1.x.2
5x2
4x2
3x1
4 rounds
12 db push jerk 50/35
15 kb swing 70/44
18 box jumps
(step down)
3x
30 sec tuck sit
30 sec handstand hold
4x -60sec rest
A1) 3-5 Strict pull up 3.2.x.2
A2) 6-8 Seated single arm db press 3.1.x.1
AMRAPx15
8 db snatch 50/35
12 push ups
24 ghd/straight leg sit up
Back squat 3.2.x.1
5x2
4x2
3x1
5 rounds (14 min cap)
300m run
10 oh squats 135/95
3x
30 sec hollow hold
10 band pull aparts 4.1.x.2