A.
3 sets not for time
Kettlebell Snatch x 6-8 each arm
Toes-to-Bar x 10-12
Candle Stick Rolls x 10
B.
For time:
???
A.
Every minute on the minute for 8 minutes:
Shoulder Press x 1 rep
Build over the 8 minutes
at the 10:00 ...
Every 2 minutes for 6 minutes:
Shoulder Press x 1 rep
Goal is to be heavier than where you finished the 8 minutes
B.
"Mary meets DT"
3 rounds for time:
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
12 Deadlifts 155/105 lbs.
9 Hang Power Clean 155/105 lbs.
6 Push Jerks 155/105 lbs.
C.
3 sets not for time
Stationary Dips x 10-12 @20X1
Single Arm Row x 10 each
A.
Take 15 minutes & build to a heavy Power Snatch + Snatch
B.
10 Rounds
3 Power Snatches @75-80% of A
5 Box Jumps (30/24)
C.
3 sets
10-15 GHD Sit-Ups
10-15 Ham Ext.
A.
Front Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Set 5 – 1 rep @ 90-100%
Set 6 – 1 rep @ 100%+
Rest 2-3 minutes between sets
B.
EMOM 24
Minute 1 - 30-45 seconds Hollow Hold or Rocks
Minute 2 - 10-12 Front Rack Reverese Lunges 135/95 lbs.
Minute 3 - 20 Double-Unders + 6 Burpees
A.
Every minute on the minute for 14 minutes:
Odd - Row 250m/200m
Even - 10-12 PVC Sit-Ups
Rest 5 minutes
B.
4 sets
Run 400m
2 Rope Climbs
*Rest 2 minutes after each set
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 60 seconds
Hip Extension x 15
Rest 2 minutes
B.
AMRAP 10
15 Kettlebell Swings 24/16 kg
15 Wall Ball Shots 20/14 lbs
A.
3 sets not for time
Butterfly practice for Pull-Ups
40-50 Double-Unders
30-45 second L-Sit
B.
Reps of 10-1
Bench Press 135/95 lbs.
Pull-Ups
*15 min cap
A,
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 1-2 minutes
Bent Over Barbell Row x 6-8 @20X1
Rest 2-3 minutes
B.
Five sets of:
Against a two-minute running clock, complete:
3 Hang Cleans 135/95 lbs
6 Shoulder to Overhead
9 Front Squats
Max Reps Burpees
Rest 2 minutes
A.
3 sets not for time
Turkish Get-Up x 2-3 reps each arm
Alternating Pistols x 3-5 reps each leg
Box Jumps x 12-15 reps (work on rebounding)
B.
AMRAP 20
In teams of two, alternating each movement
6 Snatches 95/65 lbs
12 Toes-to-Bar
200m Run
A.
Four sets of
Front Squat x 1 @32X1 + Front Squat x 3
Rest 1-2 minute
Strict Pull-Ups x 3-5
Rest 3 minutes
B.
Four sets
Against a 2-minute running clock
Row 250/200 Meters
Max reps of Squat Cleans (135/95 lbs)
Rest 3 minutes
Complete as many rounds and reps as possible in 6 minutes of:
7 Hang Snatch 135/85
7 Handstand Push-Up
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
10 Overhead Squats 135/85
15 Box Jumps
Rest exactly 4 minutes, and then. . .
Complete as many rounds and reps as possible in 6 minutes of:
2 Overhead Lunges 135/85
2 Push-Ups
4 Overhead Lunges
4 Push-Ups
. . . and so on up the ladder
A.
Take 15 minutes and build to a heavy 3 rep Deadlift
3 sets not for time
5 Deadlifts65-70% of you 3 rep
10-12 GHD Sit-Ups
B.
3 sets
6-8 Double Kettlebell/Dumbbell Strict Press
10 Single Arm Rows each arm
A.
3 sets not for time:
2-3 Rope Climbs
30-45 second L-Sit
Practice Handstand Walk or Nose-to-Wall Handstand Hold
B.
Every 4 minutes for 16 minutes:
10 Burpee Toes-to-Bar
400m Run
A.
Every 2 minutes for 20 minutes:
Snatch x 1.1.1
*rest 10 seconds between lifts
B.
For time:
Row 1000m
then...
3 Rounds
50 Double Unders
15 Chest-to-Bar Pull-Ups / Pull-Ups
A.
Take 15-20 minutes to establish a 1 Rep Max Power Clean
B.
Every minute on the minute for 15 minutes:
Minute 1 - 5 Power Cleans @ 70-75% of A
Minute 2 - 200m run
Minute 3 - 3-5 Wall Climbs
Workout of the Day
A.
4 Sets
Front Squat x 2 @32X1 + Front Squat x 2
Rest 1 minute
Weighted Chin Up x 2 + Max Chin-Ups
Rest 3 minutes
B.
AMRAP 10
40 Russian Kettlebell Swings 24/16 kg
30 Shoulder-to-Overhead 115/75
20 Goblet Squats
C.
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds
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