Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks
Clean & Jerk
20 min EMOM:
1 clean & jerk
Note: build up throughout for sound and clean execution, but do not exceed 80%
Conditioning
10 min alternating EMOM:
12 burpees
12/10 cal row
Part A
Warm up
Coach's choice of a dynamic warm-up
Endurance
Every 2 min for 4 rounds, rotating through each station:
S1: 24/19 cal ski
S2: Max sled push loaded with: 200/150 lbs
S3: 24/19 cal row
S4: Max distance shuttle runs 25 ft.
Note: partner up on the sled to split working time in this station.
Warm Up
Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Back Squat
5x5**
Work up to a heavy set for the day, in the range of 70-80%
** After each set of back squat, perform 80 ft. of sandbag carry AHAP
Conditioning
Warm up
General warm-up - 6 min AMRAP:
10 cal machine
5 per side single arm KB upright rows
5 "strict" burpees (regular pushup)
Bench press
5x5
Work up to a heavy set for the day, in the range of 70-80%
Pullups
Weighted pullups 5x5
If still working on strict pullup, adjust to a tough version of a banded pullup
Conditioning
Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
10 min EMOM:
2 deadlifts at 80%
Conditioning
5 rounds of 2 min AMREPs:
3 power cleans 135/95 lbs
3 front squats 135/95 lbs
3 push jerks 135/95 lbs
max bar facing burpees in the remaining time
-- rest 1 min between rounds
For time, in teams of 2, one partner working at a time, sharing as described for each movement:
1,500m/1,200m row - split as desired
150 double unders
9 rounds of Cindy - partners alternate movements
1,000m/800m row - split as desired
100 double unders
6 rounds of Cindy - partners alternate movements
500m/400m row - split as desired
50 double unders
3 rounds of Cindy - partners alternate movements
Time cap: 35 min
Part A
Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Front Squat
Every 2 min on the minute:
5 front squats at 60%
Conditioning
20 min AMRAP:
2 muscle ups
4 shoulder to overheads 155/105 lbs
8 American KBS 32/24 kg
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
18 min to find a 5RM push press
Conditioning
10 rounds for time:
3 power snatches 95/65 lbs
4 overhead lunges 95/65 lbs
5 box jumps over 24/20 in
Time cap: 16 min
Part A
Warm up
Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges
Endurance
On a 30 min running clock:
-- From 0:00 to 9:00, AMRAP:
12/10 cal row
9 toes to bars
6 double DB devil presses 50/35 lbs
-- From 9:00 to 12:00, rest
-- From 12:00 to 30:00:
5 rounds for time
18 wall balls 20/14 lbs
12 burpees over bar/KBs
6 cleans [BB: 165/115 lbs or double KBs 32/24 kg]
Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Overhead Squat
18 min to find a 5RM overhead squat
Conditioning
For time:
1-2-3-4-5 wall walks
5-10-15-20-25 deadlifts 185/125
** 15 v-ups after each round, including the last one
Time cap: 12 min
Part A