Warm up
2 rounds:
6 T-pushups (3 each arm)
5 yoga pushps
4 strict toes to bars / hanging knee raises
3 wall walks
Then, build up your bench press and deadlift weight
Deadlift & Bench Press (25 min)
Alternate between lifts each set
8x2 at 90%
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 85%
1 rep at 87.5%
Conditioning
Warm up
3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps
Back Squat (20 min)
8x2 at 90%**
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 85%
1 rep at 87.5%
** After each set of back squats, 30 sec wall sit
Conditioning
Warm up
1 min pigeon strecth per side, then:
3 rounds, with an empty barbell:
5 hang clean & jerks
5 pause front squats
10 front rack lunges
Cleans
Every 90 sec for 10 rounds:
2 hang power cleans ATK + 1 hang power cleans BTK
Keep the weight between 60-75%, this is technique/positional work
Conditioning
4 rounds for time:
20 Cal row
10 Devil Presses 50/35 lbs
Time cap: 15 min
Part A
In teams of 2, for time, one partner working at a time:
1,000m/800m row
800m run in 200m intervals
1,000m/800m row
Then: 10 clean & jerks 135/95 lbs
Barbell option: 10 clean & jerks 135/95 lbs + 10 clean & jerks 155/105 lbs + 10 clean & jerks 185/125 lbs
DB option: 20 single DB clean & jerks + 20 double DB clean & jerks 50/35 lbs
500m/400m row
400m run in 200m intervals
500m/400m row
Warm up
2 rounds:
5 yoga pushups
10 alternating empty BB overhead lunges
5 inch worms with pushups
10 jumping overhead squats
Snatch
Every 2 min for 6 rounds:
2 power snatches + 1 squat snatch
Start around 60% and build up to a challenging load throughout the 6 rounds
Conditioning
Warm up
2 rounds:
5/side KB halo
5/side KB sots press
5/side KB thrusters
5 gorilla jumps
Jerks & Overhead Strength
A - Push jerks
5x3, building to a heavy set of 3 push jerks for the day in 5 sets.
B - Split jerks
4x1, 80-85% of 1RM
Conditioning
For time:
400m run
21 push presses 115/75 lbs
21 pull-ups
400m run
15 push presses 115/75 lbs
15 pull-ups
400m run
9 push presses 115/75 lbs
9 pull-ups
Warm up
6 min AMRAP:
5 ring rows
10 single arm KBS per side
5 burpees
10 tuck jumps
Endurance
Every 6 min for 6 rounds, each for time, alternating between A and B, and resting for any time left within the 6 min each time:
Part A:
500m/400m row
20 KB snatches 24/16 kg
20 box jumps "all-the-way over" 24/20 in
Part B:
400m run
20 alternating DB renegade rows 50/35 lbs
50 ft. per side single DB farmer's carry 50/35 lbs
Warm up
2 rounds:
20 banded good mornings
20 A-frame toe-touches
10 cal ski
10 alternating box step ups
Deadlift & Bench Press (25 min)
Alternate between lifts each set
7x3 at 85%
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 82.5%
Conditioning
10 min AMRAP ladder:
5-10-15-20-25-... reps of:
Deadlifts 225/155 lbs
Ring dips
Warm up
Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Back Squat (20 min)
7x3 at 85%**
** After each set of back squats, perform a set of 40 ft. broad jumps as fast as possible
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 82.5%
Conditioning
Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
Every 90 sec for 10 rounds:
2 hang power cleans BTK + 1 power clean
Keep the weight between 60-75%, this is technique/positional work
Conditioning
Every 2 min on the minute, for 8 rounds, each for time:
8/6 cal row
8 burpee box jumps over 30/24 in
8 cleans 115/80 lbs
-- rest the remainder of each interval