Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatch
20 min to find a new 1RM snatch
Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM
Conditioning
For time:
21-15-9
Alternating single arm DB devil presses 50/35 lbs
Deadlifts 205/145 lbs
** 200m run after each round, including last
Warm up
3 rounds:
30 sec dead hang
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
6 push presses
Clean & Jerk
20 min to find a new 1RM clean & jerk
Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM
Conditioning
Warm up
3 rounds:
5 side single KB farmer's carry
5 cal ski
5 cal row
5 box jumps
Endurance (36 min)
Rotating through as 40 sec work, 20 sec rest/transition, perform 6 rounds at each station:
Max cal ski
Max double KB deadlifts 24/16 kg
Max cal row
Max box jumps all the way over 24/20 in
Max abmat situps
Max Russian KBS 32/24 kg
Note: sub the box jumps with jumps over stacked crash pads if the box is too high or wide for you.
Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Front Squat
5x1 at 90% of 1RM front squat
Note: Do not max out, this is a preparation for the 1RM Clean & Jerk being tested on Thursday.
Unilateral Overhead Strength Accessory
2 rounds for time:
200 double-unders
50 overhead squat [BB:135/95 lbs, DB version: 100 double DB overhead lunges 50/35 lbs]
50 pull-ups
1 mile run
Time cap: 60 min
Note Athletes must have begun the last run prior to the start of the next class.
This is a high volume workout with challenging movements. Athletes who have not consistently been training for the past 3-4 weeks should use the scaled option.
Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
DB Bench Presses
5x8
Single KB carries
3 sets of 100ft. per side
Conditioning
2 rounds for time:
1,000m/800m row
500m run (1 lap around the block)
25 burpee box jumps 24/20 in
Time cap: 18 min
Part A
Teams of 2, for time, one partner working at a time, split as desired (Except run):
50 double DB burpees box steps over 50/35 lbs, 24/20 in
100 pushups
800m run together
100 pushups
50 double DB burpees box steps over 50/35 lbs, 24/20 in
Time cap: 32 min
Part A
Shoulder press
Work up to a heavy signle for the day, then perform 3 sets of 3 reps at 90% of that max load
Warm up
3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls
Snatch
5 sets of 3-position snatch complex at 50%
The 3-position snatch complex is: 1 hang snatch from above the knee + 1 hang snatch from below the knee + 1 snatch
Conditioning (20 min)
10 rounds of:
30 sec max cal row
90 sec rest
Part A
Warm up
3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang
Paused Front Squats
5x5 at 40% with 3 sec pause at the bottom
Lunges
3 sets of:
Level 1 - 10 alternating pistol squats to box
Level 2 - 10 pistol squats
Conditioning
Warm up
Run 400m
then, 2 rounds of:
10 alternating single DB power cleans
20 jumping jacks
10 American KBS
30 high knees
Endurance (40 min)
Every 2 min for 5 rounds, alternating between:
28/23 cal ski
400m run
Max distance sandbag carry
20 single DB box steps over 50/35 lbs 24/20 in
Warm Up