5,3,2
Four Rounds
– 8-10 Double KB Rows w/ :45 Rest
– Max hang from pullup bar w/ :45 Rest
Note: Maintain active shoulders on the pullup bar hang
Ladder – 8:00
– Box Jump w/ Step Down (24″/20″)
– Burpee
Note: Start at 2 reps, increase by 2 reps each round. 2, 4, 6, 8…
– 250m Row
– 10 Ring Rows w/ 2 second pause at top
– 10 Inch Worms w/ a pushup
– 10 Burpees
Clean Warmup w/ Barbell
– 5 Deadlifts
– 5 Shrugs
– 5 High Elbows
– 5 Power Cleans
– 5 Front Squat
– 5 Squat Drops
– 5 Squat Cleans
Quick transitions between parts A, B, and C
EMOM – 10:00
– Odd: Max Unbroken Ring Pushups @20X0
– Even: 5 TnG Power Clean @ 60% of 1RM Clean
Score: Reps equal the total number of pushups completed.
RxPlus:
– Ring Dips instead of pushups
EMOM – 10:00
– Odd: 1 Clean + 5 Push Press @ 60% of 1RM Clean
– Even: :30 Hanging L-Sit
Scale:
– Hanging Knee Raise instead of Hanging L-Raise
EMOM – 10:00
– Odd: 8 Clean Grip Deadlift @ 60% of 1RM Clean
– Even: Max Unbroken Pullups
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
– 500 Row
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Squat Snatch – 10:00
AMRAP – 8:00
– 15 Snatches
– 15 Knees to 90
– 12 Snatches
– 12 Knees to 90
– 9 Snatches
– 9 Knees to 90
– 6 Snatches
– 6 Knees to 90
– 3 Snatches
– 3 Knees to 90
– 6 Snatches
– 6 Knees to 90
– 9 Snatches
– 9 Knees to 90
– 12 Snatches
– 12 Knees to 90
Note: Start back at the beginning if you complete the sequence.
Scaled:
– Snatch (45#/35#)
– Situps
Rx’d:
– Snatch (75#/55#)
– Knees to 90 (bring your knees above your hips
RxPlus:
– Snatch (95#/65#)
– Toes to Bar
– 1:00 Jump Rope
– 1:00 Inch Worms
– 1:00 Squat Thrusts
– 1:00 Lunges
– 1:00 Ring Rows
– 1:00 Pushups
– 1:00 Russian KB Swings
10:00 Double Unders
Descending Reps For Time:
– 100 to 10 Single unders
– 10 to 1 Pullups
– 10 to 1 Russian KB swings (32kg/24kg)
Note:
– 100 Singles, 10 Pullups, 10 Swings
– 90 Singles, 9 Pullups, 9 Swings
– etc.
RxPlus:
– Double Unders 50-45-40-35-30-25-20-15-10-5
– OH KB Swings (32kg/24kg)
– 300m Row
– 200m Run
– 100 Single Unders
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
– 10 Overhead Squats
– 10 Burpees
Rest 3:00 between each of the four minute AMRAPs.
AMRAP – 4:00
– 500m Row
– Max Burpees
Score: Burpees
AMRAP – 4:00
– 100 Double Unders
– Max Pullups
Score: Pullups
Scale: 200 singles
AMRAP – 4:00
– 50 OH KB Swings (24kg/16kg)
– Max Situps
Score: Situps
AMRAP – 4:00
– 400m Run
– Max Air Squats
Score: Air Squats
– 100 Single Unders
– 25m High Kicks
– 25m Walking Lunges
– 1:00 Piriformis Stretch (right)
– 1:00 Piriformis Stretch (left)
– 25m Duck Walk
– 25m Burpee Broad Jumps
– 100 Singles
Four Rounds w/ 1:00 Rest
– 10 Double KB Rows
– 3 x Max Efforts Superman holds w/ :20 rest in between efforts
Accumulate 3:00 of Wall Sit
Note: Top of thighs parallel to floor.
– 300m Rower
PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretche
– 10 Overhead Squats
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Head
– 10 Pass Throughs
– 5 Presses (each)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Three Rounds w/ 2:00 Rest
– 3 x Power Clean + 2 Push Press
– 2.2.2 Strict C2B Pullups
Note: Rest 10 seconds between pullups.
EMOM – 8:00
– 5 Thrusters (95#/65#)
– 5-7 Toes to Bar
Score: Number of reps completed on toes to bar. Maximum is 56.
RxPlus:
– Thrusters: 135#/95#
For Reps:
– 3:00 Wall Balls (20#/14# @ 10’/9′)
– 2:00 Box Jump w/ Step Down (24″/20″)
– 1:00 Burpees
– 200m Run
– 10 Plank Lunges
– 250m Row
– 10 Plank Samsons
PVC Olympic Warmup
– 10 Down and Up
– 10 Shrugs
– 10 High Elbows
– 10 Muscle Cleans
– 10 Front Squats
– 10 Squat Cleans
10:00
– Hang Squat Clean
Ladder – 15:00
– Squat Cleans (135#/85#)
– Pullups
Note: 1 each, 2 each, 3 each etc.
RxPlus:
– Squat Cleans (185#/105#)
– 200m Row
– 5 Inch Worms w/ 2 Pushups
– 10 Ring Rows
– 200m Row
Three Rounds:
– :10 Full Body Plank
– 10 Russian KB Swings
Continue warming up shoulders and other areas during rest between deadlift sets.
Four Rounds:
– 1:00 Strict Pullups
– 1:00 Step-ups
– 1:00 Russian KB Swings (24kg/16kg)
– 1:00 Rest
RxPlus:
– KB Swings (32kg/24kg)
6:00 For Distance:
– Single Arm OH KB Carry (20kg/12kg)
RxPlus: 24kg/16kg
Note: alternate arms at anytime.