A) 10mins to build to a heavy complex:
Hang power snatch
Hang squat snatch
Overhead squat
-Into-
10mins to build to a heavy complex:
Hang power clean
Hang squat clean
Split jerk
–
B) For time:
Buy in- 10 Lateral burpees
8 – 6 – 4 Hang squat snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg
12 – 10 – 8 C2b
Buy out- 10 Lateral burpees
-1min rest-
Buy in- 10 Lateral burpees
8 – 6 – 4 Hang clean + jerks @L1=43/30kg – L2=52/35kg – L3=61/43kg
12 – 10 – 8 T2b
Buy out- 10 Lateral burpees
A) 4 sets/Giant sets:
6 x 1+1/2 Back squats
8-10 RDL’s
30 Sec hollow body
–
B) 20min AMRAP:
600m Run
30 Hr press ups
20 Russian swings – up to 24/16kg
10 Goblet squats
A) Every 3mins x5 rounds:
5 Burpees to target
10 Hspu
15 Wall balls
5 Squat Snatches – climbing
–
B) 5min AMRAP:
6 Overhead Alt lunges – L1=30/20kg – L2=35/25kg – L3=43/30kg
8 SDHP
10 Air squats
-2min rest-
5min AMRAP:
8/6 Cal
10 Push press
12 Squat jumps
–
-If time-
C) 3 sets/super set:
6-8 e.a Alt db curls
15-20 Banded tricep pushdowns
A) Option 1-
4 sets/super set-
4 Floor press
20 Db prone rows
Option 2-
4 sets/super set-
3 Strict press
10 e.a Single arm ring rows
–
B) For time:
2 – 4 – 6 – 8 – 10
Pull ups
Hspu
-Into-
10 – 8 – 6 – 4 – 2
T2b
Hr press ups
–
C) 12min AMRAP:
200m Run
40 Air squats
10 Burpees
A) Every 3mins x5 rounds:
10 T2b
10 box jump overs
10 Alt pistols
5 Clean+jerks – climbing
–
B) 4 Rounds for time:
30 Wall balls
20/17 Cal
10 Deadlifts @L1=61/43kg – L2=84/61 – 101/70kg
–
-If time-
C) 3 Sets/superset:
10-12 Bb curls
10-12 Single db overhead extension (not single arm)
A) 10mins to build to a heavy:
3 Rep Power snatch (drop + reset or TnG)
-Into-
10mins to build to a heavy:
3 Rep power clean (drop + reset or TnG)
–
B) “Fight Gone Bad”
-3 Rounds with 1min at each station for max total reps-
Wall Balls
SDHP – up to 35/25kg
Box jumps
Push press
Cal row
Rest
A) 4 sets/Giant set:
6 Back Squats
15-20 Banded Tricep extn
30 Sec Kb overhead carry
–
B) Tabata:
Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg
–
C) 15min AMRAP:
100m Kb Suit case carry – up to 24/16kg (left hand)
12 Suit case alt lunges (left hand)
6 C2b
3 Burpees to target
6 T2b
(repeat above but with right hand)
A) 3 sets each arm:
3 Single kb deadlifts
3 ” ” Hang cleans
3 ” ” shoulder to overhead
3 ” ” Overhead alt lunges
3 ” ” Hang snatch
-10min cap-
–
B) Every 90 sec x5 rounds:
4 Lateral burpees
2 Snatch deadlifts + 2 Hang power snatches + Hang squat snatch + Overhead squat
-Into-
Every 90 sec x5 rounds:
6 Lateral burpees
Hang power snatch + Hang squat snatch + Overhead squat
–
C) 10min AMRAP:
20 Wall balls
100m Run
5 Devils press – up to 22.5/15kg
100m Run
A) Option1:
4 sets/super set-
6 Floor press
5 Strict chin ups (weighted if able)
Option2:
4 sets/super set-
4 Strict press
8 Bent over row
–
B) EMOM 12mins:
Odd- Up to 10 Hr press ups + Up to 10 pull ups
Even- Cal L1=12/9 – L2=15/12 – L3=18/15
–
C) 5 Rounds for time:
6 Burpee box jump overs
12 Kb swings – up to 28/20kg
A) Every 90 sec x5 rounds:
20 Double unders
3 Deadlifts + 2 Hang power cleans + 2 Front squats + 1 Jerk
-Into-
Every 90 sec x5 rounds:
20 Double unders
Hang power clean + Hang squat clean + Front squat + Jerk
–
B) For time:
21 Deadlifts @L1=43/30kg
21 Front squats
200m Run
15 Power cleans
15 Shoulder to overhead
200m Run
9 Thrusters
9 Squat clean thrusters
200m run
–
-If Time-
C) For time:
12 – 10 – 8 – 6
Front rack alt lunges @L1=43/30kg – L2=52/35kg – L3=61/43kg
T2b