3 x AMRAP 3:
20 wall-ball shots (14/20 lb) (9/10 ft)
15 toes-to-bars
– Rest 2:00 between AMRAPs.
3 x AMRAP 3:
15 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
– Rest 2:00 between AMRAPs.
3 x AMRAP 3:
10 wall-ball shots (10/14 lb) (8/9 ft)
10 hanging knee raises
– Rest 2:00 between AMRAPs.
Post-workout:
Accumulate:
50 GHD hip extensions
– Pause for :02 at top of each rep.
AMRAP 12:
10 DB snatches (35/50 lb)
10 burpee box jump-overs (20/24 in)
AMRAP 12:
10 DB snatches (25/35 lb)
8 burpee box jump-overs (20/24 in)
AMRAP 12:
10 DB snatches (15/25 lb)
6 burpee box step-overs (12 in)
Post-workout:
1 set:
400-m single-arm DB overhead carry
– Use workout DB.
– Switch hands as needed.
3 sets:
3 shoulder presses
– Pause at the bottom of every rep (:02).
– Rest 3:00 between sets.
EMOM 20:
Even minutes: 3 power cleans (155/225 lb)
Odd minutes: Max calorie row
EMOM 20:
Even minutes: 3 power cleans (105/155 lb)
Odd minutes: Max calorie row
EMOM 20:
Even minutes: 2 power cleans (55/75 lb)
Odd minutes: 8 calorie row
Pre-workout:
12:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches + overhead squat
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)
3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)
Week 2 of this cycle
3 sets:
1 hang snatch high pull
1 hang power snatch
1 power snatch
1 squat snatch
– Rest 2:00-3:00 between sets.
Pre-workout:
EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row
AMRAP 20:
2-4-6-8-10… etc.
Handstand push-ups
3-6-9-12-15… etc.
Clean and jerks (75/115 lb)
Calorie row
AMRAP 20:
3-6-9-12-15… etc.
Pike push-ups
Clean and jerks (65/95 lb)
Calorie row
3 sets:
10 deficit deadlifts (2 in)
– Keep all sets unbroken.
– Rest 3:00 between sets.
Every 5:00 x 3 sets for reps:
800-m run
Max reps DB box step-ups (20/24 in) (35/50 lb)
– Use one DB.
Every 3:00 x 4 sets for reps:
400-m run
Max reps DB box step-ups (20/24 in) (25/35 lb)
– Use one DB.
Every 5:00 x 3 sets for reps:
400-m run
Max reps box step-ups (20 in)
Post-workout:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
For load:
10-10-10-10-10:
Bench press
Same as Rx’d
Same as Rx’d
Post-workout:
1 set:
Max-effort hanging L-sit hold
– All athletes start together.
3 sets:
5 shoulder presses
– Pause at the bottom of every rep (:02).
– Rest 3:00 between sets.
For time:
21-15-9:
Deadlifts (155/225 lb)
Lateral burpees over the barbell
For time:
21-15-9:
Deadlifts (125/185 lb)
Lateral burpees over the barbell
For time:
21-15-9:
Deadlifts (95/135 lb)
Lateral burpees over the barbell
Post-workout:
Every 2:00 x 3 sets:
1-10 unbroken strict chin-ups
For time:
75 power snatches (55/75 lb)
For time:
75 power snatches (45/55 lb)
For time:
50 power snatches (35/45 lb)
Welcome to Week 1 of our next lifting cycle! Over the next 4 weeks, we will work towards establishing a 1-rep-max snatch complex, 3-rep-max shoulder press, and 5-rep-max deficit deadlift.
Every 1:30 x 10 sets:
1 hang squat snatch
1 squat snatch
Accessory I
Accessory II
For load:
10-8-6-4-2:
Snatches
– Sets must be unbroken. Athletes may power snatch or squat snatch.
Same as RX’d
Same as RX’d
Pre-workout:
5 sets:
3 front squats
– Barbell comes from the floor.
– Build to a heavy triple.
For time:
50 front squats (95/135 lb)
50 bar-facing burpees
For time:
50 front squats (65/95 lb)
50 bar-facing burpees
For time:
30 front squats (35/45 lb)
30 bar-facing burpees
AMRAP 20:
400-m run
Max pull-ups in a single set
AMRAP 20:
400-m run
5-10 pull-ups
AMRAP 8:
200-m run
8 ring rows
Rest 4:00
AMRAP 8:
200-m run
8 ring rows
Post-workout:
On a 3:00 clock:
Find a 1-rep-max weighted pull-up.
Every 3:00 for 7 sets:
200-m run
Same as RX’d
Every 3:00 for 7 sets:
150-m run
Pre-workout:
5 sets:
2 push jerks
– Barbell comes from the floor.
– Build to a heavy double.
5 rounds for time:
14 alternating DB single-leg squats (20/35 lb)
7 push jerks (105/155 lb)
– Use a single DB.
5 rounds for time:
14 alternating DB single-leg squats (15/25 lb)
7 push jerks (75/115 lb)
– Use a single DB.
5 rounds for time:
14 alternating DB reverse lunges (10/15 lb)
7 push jerks (35/45 lb)
– Use a single DB.
12 rounds for calories:
:30 bike
:30 rest
Same as RX’d
Same as RX’d
Pre-workout:
On a 10:00 clock:
Build to a heavy power clean + front squat.
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
6 rounds for time:
9 hang squat cleans (75/115 lb)
6 chest-to-bar pull-ups
6 rounds for time:
9 hang squat cleans (55/75 lb)
12 jumping pull-ups
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired.
EMOM 16:
Even minutes: 1 rope climb
Odd minutes: 12 DB reverse lunges (20/35 lb)
– Use 2 DBs for the lunges, held as desired.
EMOM 16:
Even minutes: 3 pull-to-stands
Odd minutes: 8 DB reverse lunges (10/15 lb or unweighted)
– Use 2 DBs for the lunges, held as desired.
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
Same as RX’d
5 sets:
5 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
Post-workout:
5 sets:
:30 hand-release push-ups
:30 ring support hold
BENCHMARK
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Same as RX’d
Same as RX’d
Pre-workout:
Every 2:00 for 6 rounds:
3 hang power snatches
For time:
21-15-9:
Hang power snatches (65/95 lb)
Toes-to-bars
For time:
21-15-9:
Hang power snatches (55/75 lb)
Feet-above-shoulders
For time:
21-15-9:
Hang power snatches (35/45 lb)
Hanging knee raises