Alternating with a partner on an 8 Minute Clock:
P1: Rows
P2: 15 Banded Good Mornings
AMRAP 30 Minutes w/Partner
1:30 Row for Meters
one partner works at a time switching every 1:30
Score is total meters
Alternating with a partner on an 8 Minute Clock:
P1: Rows
P2: 15 Banded Good Mornings
AMRAP 30 Minutes w/Partner
1:30 Row for Meters
one partner works at a time switching every 1:30
Score is total meters
With a partner alternating rounds
4 Rounds:
5 Shuttles (25′ out and 25′ back)
12 Power Cleans (95/75#)
4 Rounds:
6 Shuttles
9 Power Cleans (125/95#)
4 Rounds:
7 Shuttles
6 Power Cleans (155/115#)
4 Rounds:
8 Shuttles
3 Power Cleans (185/135#)
Rx plus: (135/95#)(165/115#)(195/135#)(225/1555#)
Each partner does 2 rounds at each increasing weights
4 Minute AMRAP of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
-Then-
4 Minute AMRAP of “DT”
12 Deadlifts
9 Hang Power Cleans
6 STOH
Start w/empty bar, add light weight as you get warm.
1 Burpee MU
2 Thrusters (95/65lbs)
3 Front Squats
4 Power Cleans
5 Deadlifts
6 Box Jump Overs (24/20″)
7 C2B Pull Ups
8 Wall Balls (20/14lbs)(10/9′)
9 Bear Hug Lunges (w/Wall Ball)
10 Calorie Machine
11 Bar Facing Burpees
12 Wall Walks
3 Rounds
12 Duck Walks
12 PVC/Empty Bar Pause OH Squats
Run 200m
Rest 2-4 minutes between sets, drop and reset.)
Snatch Mobility Session
Pick 2-4from 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
3 Rounds:
15 Air Squats / Jumping Squats / Front Squats w/empty bar
10 Ring Rows / Kip Swings / Kipping Pullups or Ring Rows
2 Wall Walks
AMRAP 30 Minutes
3 Front Squats
8 Wall Walks
3 Front Squats
8 Bar Muscle Ups
Rest 2:00 Minutes
Front Squat: use 70-85% of your 1RM Squat Clean. Weights may adjust from round to round.
Bar is taken from the floor.
Every 2 Minutes for 8 Minutes
1:45 Any Machine*
:15 Transition
* If machine is unavailable, burpees, box jumps may be substituted
In Teams of 4, Waterfall Style:
Until 14,000m have been rowed
Shuttle Run 15 x 25′
Row for Distance
Score is the teams time to complete 14,000m Rowing
Every 2 Minutes for 8 Minutes
1:45 Any Machine*
:15 Transition
* If machine is unavailable, burpees, box jumps may be substituted
In Teams of 4, Waterfall Style:
Until 14,000m have been rowed
Shuttle Run 15 x 25′
Row for Distance
Score is the teams time to complete 14,000m Rowing
AMRAP 6 Minutes
Jog 200m
10 Air Squats
10 Ring Rows
10 DB Snatches
5 Rounds
1:00 Max Toes to Bar
Rest 1:00
8 Burpee Pull Ups
21 Air Squats
21 Power Snatches (105/75lbs)
8 Burpee Pull Ups
15 Air Squats
15 Power Snatches (105/75lbs)
8 Burpee Pull Ups
9 Air Squats
9 Power Snatches (105/75lbs)
4-Way Banded Glute Activation, 20 per direction +5 pause air squats after every 20 steps
-Then-
2 Steady Rounds
15 Goblet Squats w/band around knees
8 S-Arm Devils Press w/light DB
100m Row or any machine
Every :90 for 12 Minutes (8 rds)
1 Tempo Back Squat AHAP (same weight)
3 Second count to bottom, no pause, stand up AFAP.
6-5-4-3-2-1-2-3-4-5-6
Devils Press (50s/35s)
200m Row (between each set, but not at the end)