– 2:00 Jump Rope
1 to 5 Reps
– Single Arm KB Swing
– Single Arm KB Clean
– Single Arm KB Press
21-15-9 For Time:
– KB Clean and Presses (24kg/16kg)
Note: each arm on kb cleans.
21-15-9
Clean, 135# / 95#
Ring Dips
RxPlus:
– Squat Cleans
– 2:00 Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 10 Presses
EMOM Ladder – 6:00
– KB Swings
– Mountain Climbers (2 count)
– Pushups
– Situps
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
For Time:
– 5/10/15/20/25 Box Jumps (20″/16″)
– 5 Strict Pullups
Four Rounds w/ 2:00 Rest
– 1.1.1.1 Push Press
Note: Hold bar in front rack position for 5 seconds between reps.
For Time:
– 5/10/15/20/25 Burpees
– 5 Strict Pullups
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Olympic Warmup (Clean)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Squat Cleans
– 1:00 Lunges
– 1:00 Pushups
– 1:00 Situps
EMOM – 20:00
– Odd: 12 Air Squats
– Even: 3 Strict Presses
RxPlus:
– 15 Air Squats
EMOM – 20:00
– Odd: 15 Wall Balls (20#/14# @ 10’/9′)
– Even: 3 Clean & Jerk (135#/95#)
3:00
– RKC Plank
Note: RKC plank is a whole body contraction. Rest as needed, but do as much as you can during the three minutes.
Three Rounds
– 1:00 Jump Rope
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 5 Inch Worms
AMRAP – 8:00
– 4 Strict Pullups
– 8 Walking Lunges
– 12 Mountain Climbers
Note:
– 5 Reps @ 67%
– 3 Reps @ 76%
– 1+ @ 85%
AMRAP – 8:00
– 4 Toes to Bar
– 8 OH KB Swings (32kg/20kg)
– 12 Jumping Lunges (total)
– 2:00 Rower
– 10 x Downward Dog + Cobras
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
EMOM – 10:00
– 15 Russian KB Swings (24kg/16kg)
RxPlus:
– Russian KB Swings (32kg/24kg)
EMOM – 8:00
– 10 HR Pushups
EMOM – 10:00
– 2 TnG Power Cleans
EMOM – 8:00
– 4 HSPU
AMRAP – 4:00
– Burpees no Pushup
Note: Squat thrust with a jump and clap at the top.
– 2:00 Rower
Five Rounds
– Inch Worm to Plank
– Plank Samson (each side)
– Inch Worm to Standing
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Split Jerk – 10:00
21-15-9 For Time:
– OH KB Swings (24kg/16kg)
– 210/150/90 Single Unders
21-15-9 For Time:
– Deadlifts (225#/155#)
– Box Jumps (24″/20″)
RxPlus:
– Deadlifts (275#/185#)
– 250m Row
Olympic Warmup (Clean + Split Jerk)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
1 to 3 Reps
– Turkish Getup (each)
Note: TnG Deadlift
1 to 10 Reps For Time:
– Ring Rows
– Pushups
– Situps
Eight Rounds w/ 1:00 Rest
– 2 Hang Cleans
– 1 Split Jerk
1 to 10 Reps For Time:
– Pullups
– Thrusters (95#/65#)
RxPlus:
– Thrusters (115#/75#)
– 2:00 Row
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
EMOM Ladder – 8:00
– Lunge (each)
– Pushup
– Situp
Note: 1st minute 1 rep each, 2nd minute 2 rep each, etc.
EMOM – 20:00
– Odd: 20 Step Ups (20″/16″)
– Even: 5 Strict Presses
Odd: 20 Box Jumps w/ Step Down (20″/16″)
EMOM – 20:00
– Odd: 25 Double Unders
– Even: 5 Push Press (95#/65#)
RxPlus:
– Odd: 25 Double Unders
– Even: 5 Push Press (125#/85#)
– 2:00 Jump Rope
1/2/3/4/5 Reps
– Lunges (each)
– Pushups
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 1:00 Piriformis Stretch (each)
2/4/6/8/10 Reps
– Air Squat
– Situps
AMRAP – 8:00
– 4 Double KB Rows (20kg/12kg)
– 8 Goblet Squats (20kg/12kg)
– 12 Squat Thrust
RxPlus
– KB Rows (24kg/16kg)
– Goblet Squats (24kg/16kg)
AMRAP – 8:00
– 4 C2B Pullups
– 8 Burpees
– 12 Wall Ball (20#/14# @ 10’/9′)
– 250m Row
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
Two Rounds:
– 10 KB Swings
– 5 Single KB Presses (each)
Olympic Warmup (Clean)
– 5 Down and Ups
– 5 Shrugs
– 5 Elbows
– 5 Front Squats
– 5 Squat Drops
– 5 Squat Cleans
EMOM – 10:00
– 12 Russian KB Swings
EMOM – 8:00
– 6 Double KB Presses
AMRAP – 3:00
– Rower for Calories
EMOM – 10:00
– 3 TnG Power Cleans
EMOM – 8:00
– 3 HSPU
AMRAP – 3:00
– Rower for Calories