On a 8 Minute Clock:
Run 400m
10 Strict Press, empty bar
30 Jumping Lunges
10 Push Press, empty bar
10 Scap Pull Ups
10 Push Jerks, empty bar
10 Kipping Knee Raises
Max Freestanding HS Hold in Remaining Time
AMRAP 20 Minutes
4 Shoulder to Overhead (155/105lbs)
6 Toes to Bar
6 Shuttle Runs*
*1 Shuttle Run = 25′ out and 25′ back
AMRAP 7 Minutes
200m Row
10 Plate Ground to OH
2 Wall Walks
10 PVC OHS
Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect snatch (no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps
Next week we find a 1RM – use today to dial in all of the tempo work we’ve done with quality reps.
For Time: 30 Snatches, 135# / 95#
2 Rounds
12 DB Goblet Lateral Squats
10/8 Calorie AAB/Row (HARD)
12 Jump Squats
10 Push Ups w/ a twist
*alternate machines between rounds
Full 1-second pause in the bottom)
Full pause in the bottom of each rep. At least one second (or more).
20/15 AAB
20 Bar Facing Burpees
20/15 Row
4 Rounds
1:00 Machine of choice
10 Step Ups
Every round, increase pace
Then proceed to complete the workout specific warmup
EMOM 3 Minutes
2-4 Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
2-4 Chest to Bar Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
1-2 Bar Muscle Ups
6 DB Step Ups, workout weight
10 Pull Ups
20 S-DB Step Ups (50/35lbs)
15 Pull Ups
20 S-DB Step Ups
20 Pull Ups
20 S-DB Step Ups
10 Chest to Bar Pull Ups
20 S-DB Step Ups (50/35lbs)
15 Chest to Bar Pull Ups
20 S-DB Step Ups
20 Chest to Bar Pull Ups
20 S-DB Step Ups
10 Bar Muscle Ups
20 S-DB Step Ups (50/35lbs)
15 Bar Muscle Ups
20 S-DB Step Ups
20 Bar Muscle Ups
15 Minute cap
Step Ups to 24/20″
2:00 Pigeon Stretch/Side
-Then-
5 Rounds
3 Burpee DB Squat Cleans
6 DB Front Rack Lunges
*Performed with a light set of DBs
Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.
-Couch Stretch, 3:00/side
-Pigeon Pose, 3:00/side
-Squat Hold, 3:00
-Banded Ankle Distraction, 3:00/side
-Banded Front Rack Mobilization, 3:00/side
-T-Spine Mash (roller or double LAX ball, 3:00
50 Double Unders
50 Sit-Ups
400m Run
40 Double Unders
40 Sit-Ups
400m Run
30 Double Unders
30 Sit-Ups
400m Run
20 Double Unders
20 Sit-Ups
400m Run
10 Double Unders
10 Sit-Ups
400m Run
Normal descent, stand with speed
AMRAP 6 Minutes
3 Clean and Jerk (115/80lbs)
4 Burpee Box Jump Overs (24/20″)
2:00 Machine, forever pace
20 Up-Downs (a burpee w/o the push up)
1:30 Machine, sustain pace
8 S-Arm Devil’s Press (left arm)
1:00 Machine, reach pace
8 S-Arm Devil’s Press (right arm)
AMRAP 30 Minutes
10 S-Arm Devil’s Press (50/35lbs)
1:30 Machine
Score is total calories
AMRAP 6 Minutes
8/6 Calorie Row
6 Pause OHS (1-Sec Pause @ bottom)*
6 Strict Pull-Ups or Ring Rows
*Start w/PVC, progress to epty bar as hips/shoulders loosen up.
Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.
AMRAP 2 Minutes x 4
2-4 Rope Climbs
Max rep Deficit Push Ups 2/1″ in remaining time
Rest 2:00
T-Spine Opener on Foam Roller 2:00
-Then-
3 Rounds
500m Bike
10 Empty Bar Thrusters
10 Bar Facing Burpees
Rest 2-4 min between sets, drop and reset.)
The final single is optional and there to allow you to attempt a new 1Rm if it’s feeling good. May only make an attempt if all previous lifts were successful.
Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.
-Couch Stretch, 3:00/side
-Pigeon Pose, 3:00/side
-Squat Hold, 3:00
-Banded Ankle Distraction, 3:00/side
-Banded Front Rack Mobilization, 3:00/side
-T-Spine Mash (roller or double LAX ball, 3:00