AMRAP 5 Minutes
4 Burpee Box Jump Overs
8 Empty Bar RDLs
8 Empty Bar Front Squats
8 Empty Bar Push Presses
Full pause in the bottom of each rep. At least one second (or more).
Start around 50%
Regular speed down, full 1 second pause in the bottom then stand fast
21-15-9
Thruster (105/75lbs)
Burpee Box Jump Overs (24/20″)
Every 1:30 for 4 rounds
10 Alternating S-DB Clean and Jerks (to floor)
10 Kipping Swings > knee raises x2 > Toes to Bar
:10 AAB Sprint
Rx+
Unbroken Sets T2B
12-10-8-6-4-2-2-4-6-8-10-12
Rx
Unbroken Sets T2B
10-8-6-4-2-2-4-6-8-10
Scaled
Unbroken Kipping Knee Raises
10-8-6-4-2-2-4-6-8-10
AMRAP 4 Minutes x 3
Rx+
6 Deficit HSPU 4″/2″
6 Touch and Go Power Cleans (135/95lbs)
Rest 2:00
Rx
6 HSPU
6 Touch and Go Power Cleans (135/95lbs)
Rest 2:00
Pick up where you left off each interval
Every 1:30 for 4 rounds
10 Alternating S-DB Clean and Jerks (to floor)
10 Kipping Swings > knee raises x2 > Toes to Bar
:10 AAB Sprint
Rx+
Unbroken Sets T2B
12-10-8-6-4-2-2-4-6-8-10-12
Rx
Unbroken Sets T2B
10-8-6-4-2-2-4-6-8-10
Scaled
Unbroken Kipping Knee Raises
10-8-6-4-2-2-4-6-8-10
AMRAP 4 Minutes x 3
Rx+
6 Deficit HSPU 4″/2″
6 Touch and Go Power Cleans (135/95lbs)
Rest 2:00
Rx
6 HSPU
6 Touch and Go Power Cleans (135/95lbs)
Rest 2:00
Pick up where you left off each interval
2 Steady Rounds:
1:00 Squat Hold, Unsupported
15 Empty Bar Snatch Grip Press
15 Empty Bar Snatch Grip RDLs
15 Pause OHS w/Empty Bar (no pause in rd 2)
1:00 Machine
Rest 2-4 minutes between sets, drop and reset.)
Snatch Mobility Session
Pick 2-4 from the list below:
– OH Squat Hold, Empty Bar 2:00
– T-Spine Mash, 3:00
– Dead Hang from Pull Up Bar, 3:00
– Pigeon Pose, 2:00/side
– Banded Ankle Distraction, 2:00/side
– Couch Stretch, 2:00/side
– Banded OH Mobilization, 2:00/side
6 Rounds (Alternating full rounds with a partner)
1:00 Air Bike (first :10 HARD)
10 Empty bar Thrusters
10 Ring Rows> 5-6 Strict Pullups >1 Rope Climb (R1>R2>R3)
AMRAP 22 Minutes (alternating full rounds with a partner)
1 Rope Climb
8 Front Squats @ 60-70%*
1 Rope Climb
*Based on 1RM Squat Clean
bar taken from the floor
6 Rounds (Alternating full rounds with a partner)
1:00 Air Bike (first :10 HARD)
10 Empty bar Thrusters
10 Ring Rows> 5-6 Strict Pullups >1 Rope Climb (R1>R2>R3)
1 Rope Climb
8 Front Squats @ 60-70%*
1 Rope Climb
*Based on 1RM Squat Clean
bar taken from the floor
5 Rounds
300m Run
10 Box Jump Overs (36/30″)
10 Shoulder to Overhead (135/95lbs)
Rest 3:00
With a Partner Until 120/90 Calories are
Completed
Partner 1: 12/9 Calories on AAB
Partner 2: Hold a Plank
PICK ONE!!!!!
METCON or LINDA
Every 5:00 for 30:00 (6 Rounds)
18/15 Calorie AAB
12 Bar Facing Burpees
Score is total working time from each interval added together.
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
3 Rounds
1:30 Row (first :15 Hard)
15 KB Swings10 V-ups > Kip Swings > Kipping Knee Raise
AMRAP 14 Minutes,
Climbing the Ladder:
3 Toes to Bar*
10 Double DB/KB Deadlifts 50s/35s
8/6 Calorie Row
*each round add 3 toe to bar
For 10-15 minutes (after metcon), practice the following skills, progressing to the next option when able:-Headstand-Headstand to forward roll-Headstand to Freestanding Hands tand Push ups-Sets of 2+ freestanding HSPU