Squat Clean
On the Minute x 3 – 3-Position Squat Clean (60%)
On the Minute x 3 – 2-Position Squat Clean (65%)
On the Minute x 6 – 1 Squat Clean (Increasing Weight)
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)
Conditioning
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row
Core Strengthening
Not For Time:
30 Weighted Sit-ups
40 GHD
50 Sit-Ups
Rest 2 Minutes
30 Weighted Hip Extensions
40 Empty Barbell Good Mornings
50 Hip Extensions
Aerobic Capacity
On the 4:00 x 5:
12 Calorie Assault Bike
6 Burpee Pull-ups
12 Calorie Assault Bike
12 min EMOM
Alternating on the minute
Even Minutes - 50 double unders (30 seconds work max)
Odd Minutes - 1 set of clean complex: Power Clean + Hang Squat Clean + Squat Clean
Work up to a heavy complex before starting the EMOM
Conditioning
3 Rounds For Time:
60 Air Squats
21 Calorie Assault Bike or Row
15 Hang Power Cleans (155/105)
Tempo Bench Press
7 Sets of 3
3 second Negative
Conditioning
For Time:
200 Meter Run
21 Deadlifts (185/135)
200 Meter Run
18 Strict CTB Pull Ups
200 Meter Run
15 Deadlifts (185/135)
200 Meter Run
12 Strict CTB Pull Ups
200 Meter Run
9 Deadlifts (185/135)
200 Meter Run
6 Strict CTB Pull Ups
Tempo Back Squat
10 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.
Conditioning
1 Rope Climb, 2 Clusters (185/135)
2 Rope Climbs, 4 Clusters (185/135)
3 Rope Climbs, 6 Clusters (185/135)
4 Rope Climbs, 8 Clusters (185/135)
5 Rope Climbs, 10 Clusters (185/135)
For Time:
21-18-15-12-9-6-3:
Kipping Handstand Push-ups
Box Jump Overs (24/20)
Run 100 m between rounds
Teams of 3
For Time (30 Minute Cap):
1 Mile Plate Run Together (35/25)
150 Calorie Assault Bike or Row
100 Hang Power Snatches (135/95)
80 Overhead Squats (135/95)
60 Squat Snatches (135/95)
For Time:
30 Chest to Bar Pull-Ups
800 Meter Run
30 Back Squats (135/95)
800 Meter Run
30 Back Squats (135/95)
800 Meter Run
30 Chest to Bar Pull-Ups
Deficit Deadlift
On the Minute x 10
increase every two rounds
3 Repetitions (Aim to beat last time)
Conditioning
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)
Squat Clean Thruster Ladder
For Time:
10 Reps @ 135/85
8 Reps @ 155/105
6 Reps @ 185/135
4 Reps @ 205/145
2 Reps @ 225/155
1 min rest between sets
These are RX weights, scale as needed. Goal is finish increase with each set and end with a heavy two rep.
5 Supersets:
15 GHD Sit-ups + Max Muscle-ups (Ring or Bar)
Rest 1 Minute Between Sets.
12 min EMOM
6 Deadlifts
6 DB Chest Press
Conditioning
18 min AMRAP:
20 Sumo Deadlifts (185/135)
20 Russian twist (total)
200 m Run
20 KB Goblet Squat (1.5/1 pd)
“LUCKY 13”
3 Rounds for Time
13 Push-Ups
13 Sit-Ups
13 Box Jumps (24/20 in)
13 Kettlebell Swings (1.5/1 pood)
13 Push Presses (45/35 lb)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees
With a Partner
50 Deadlifts
Run 400m
50 Hang Power Cleans
Run 400m
50 Shoulders to OH
Run 400m
50 Thrusters
Run 400m
Barbell 95/65 for all movements
Split reps as desired, one partner works at a time
Run together
Strict Handstand Push-ups
20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions
AMRAP 15:
30 Double Unders
15 Alt KB Cleans (53/35)
30 Double Unders
15 Russian Twist w/ slam ball total
Cash out:
60 second grip switch challenge
Every 2 minutes for 6 rounds
Backsquat
4 reps, increase every 2 rounds
Conditioning
17 min AMRAP:
60 Alt Dumbbell Snatches (50/35)
50 Slam balls (20/15)
40 Calorie Row or Bike
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups
Strength
1 Power Snatch + 1 Squat Snatch + 1 OHS (8x1)
Every 1:45
Metcon
15 min Amrap
20 Wall Balls (20/14)
20 Russsian Single Arm KB Swings (1/26)
200m Row
3 Giant Sets
8 – Weighted Good Morning
10 – Reverse Hyper (weighted if possible)
12 – Barbell Bench Press
12 – DB Arnold Press
Max Effort L-Sit hold
Rest 1 Minutes Between All Sets
Conditioning
12 min AMRAP
21-15-9
Push Press (95/65)
Front Rack Lunges with BB total
Mountain Climbers each leg
Front Squat 12-10-8-6-4
20 V Ups between sets
Conditioning
4 Rounds For Time
400m Run
21 KBS (53/35)
15 Box Jumps (24/20)