A) Every 2mins x5 rounds:
8 Back squats
+
Option 1: 4-6 broad jumps
Option 2: 3 Seated high box jumps
–
B) 5mins on/2:30 off/Once through:
#1) AMRAP-
10/8 Cal row
6 Deadlifts – up to 120/95kg
–
#2) AMRAP-
10/8 Cal bike
10 Wall balls
–
#3) AMRAP-
8 Db shoulder to overhead – up to 22.5/15kg
4 Burpee box jump overs
–
#4) AMRAP-
200m Run
5-10 Hspu
A) Every 2mins/x6 rounds:
Odd- Cal L1=9/6 – L2=12/9 – L3=15/12
Even- Double unders L1=30 – L2=50 – L3=70 (or 20/30/40 lateral hops)
+
2 TnG power cleans
2 Front squats
1 Jerk
–
B) For time/10min cap:
10 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
20 T2b
10 Power cleans
20 Pull ups
10 Clean + jerks
5 Shoulder to overhead
10 T2b
5 Power cleans
10 Pull ups
5 Clean + jerks
@10min mark complete-
75 Wall balls
25 Lateral burpees
A) Every 30 sec x10 rounds:
Power clean + Split jerk (light)
-1min rest-
EMOM 5mins:
3 Power clean + Split jerks (drop + reset)
-1min rest-
EMOM 3mins:
Power clean + jerk
–
B) 3mins on/90 sec off/x3 rounds:
400m Run
Max thrusters in time remaining
Round1 @L1=30/20kg – L2=35/25kg – L3=43/30kg
Round2 @L1=35/25kg – 43/30kg – L3=52/35kg
Round3 @L1=43/30kg – L2=52/35kg – L3=61/43kg
–
C) 30 sec on/30 sec off/x3 rounds (alt):
Tempo bb curls
Single db overhead extn
A) EMOM 12mins:
Min1- 10-15 ring dips
Min2- 10-15 Kipping c2b
Min3- 10-20 Alt pistols
(this is skill and efficiency work, don’t push reps for the sake of it. Stay in control)
–
B) 3 sets/Giant sets:
8 Pendlay rows
6 Floor pres
10-15 Rower jacknifes
–
C) 3 Rounds for time:
15 Deadlifts @L1=61/43kg – L2=84/61 – L3=101/70kg
10 T2b
15 Lateral burpees
A) 4 sets/giant set:
8 e.l Bulgarian split squats
6 Back squats
4 Front squats
-20min Cap-
–
B) “Running Clock”
0 – 7min (AMRAP)-
10 Hr press ups
5 High box jump overs
20 Air squats
5 High box jump overs
–
7 – 13mins-
Find 5RM strict press
Find 3RM strict press
(from floor)
–
13 – 20mins (AMRAP)-
8 Front rack alt lunges
6 Shoulder to overhead
4 Bar muscle ups
(@ weight you finished your 3RM strict press with)
A) Every 90 sec x5 rounds:
Up to 10 c2b
+
3 Hang power snatches + 2 Hang squat snatches
-Into-
Every 90 sec x5 rounds:
Up to 10 T2b
+
Hang power snatch + hang squat snatch + overhead squat
–
B) 20min AMRAP:
40/32 Cal
20 Alt db snatches – up to 22.5/15kg
40 Wall balls
20 Hspu
60 Double unders
A) EMOM 12mins:
Odd: 50-70 Double unders “or” 20-30 lateral hops
Even: 15 – 25 Wall balls
–
B) 15mins to build to a heavy:
5 Rep clean + jerk
+
3 Rep clean + jerk
(drop + reset)
–
C) For time:
30 Shoulder to overhead @L1=30/20kg – L2=43/30kg – L3=52/35kg
10 T2b
20 Shoulder to overhead
20 T2b
10 Shoulder to overhead
30 T2b
-10min cap-
A) Every 30 sec x10:
1 Squat snatch
-1min rest-
EMOM x5:
3 Squat snatches
-1min rest-
EMOM x3:
1 Squat snatch
–
B) For time:
30 Snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg
*Once started you can’t take your hands off the barbell, you can rest but the hands don’t come off. If they do, complete 30 wall balls before starting back where you left off*
-6min cap-
–
C) 10min Practise:
Rig work
A) 3 sets/Giant set:
10 e.l Bulgarian split squats
Max strict pull ups
10 Db RDL’s
–
B) 5mins on/2mins off/x2:
#A- Row L1=800/600m – L2=900/700m – L3=1000/800m
+
max burpees in time remaining
–
#B- Run L1=800m – L2=900m – L3=1km
+
max burpees in time remaining
–
C) 2-3 Sets/Giant set: (time dependant)
20 Seated L-sit heel lifts over kb
10 Turkish sit ups
30 Sec hollow body
A) 10min cap:
Option1 – Build to a 5 rep Deficit hspu
Option2 – 5x 8-10 Hspu
Option3 – 3x 180 deg piked handstand walk around box + 1-5 piked hspu + 180 deg piked handstand walk in other direction + 1-5 piked hspu
–
B) EMOM 16mins:
Min1- Cal L1=12/9 – L2=15/12 – L3=18/15
Min2- Devils press – up to 22.5/15kg L1=5 – L2=6 – L3=7
Min3- 15 Wall balls + muscle ups L1=2 – L2=4 – L3=6
Min4- Up to 10 high box jump (no rebounding)
–
C) 3 sets/Giant set:
16 Kb top to top alt rows
Max L-sit
10 Weighted glute bridges