Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks
AMRAP 10 :
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
…
Increase by 3 Reps Each Round
For Time:
1500/1200 Meter Row
100 Double Unders
800m Run
100 Double Unders
1500/1200 Meter Row
AMRAP 5:
50/35 Calorie Bike/Row
Max Power Snatches (95/65)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Bike/Row
Max Power Clean and Jerks (95/65)
Rest 5 Minutes
AMRAP 5:
50/35 Calorie Bike/Row
Max Deadlifts (95/65)
"Kelly"
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
Bench Press
5 Sets of 5 Reps
Alternating On the Minute x 20 (10 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 12/9 Burpees
Back Squat
Build To a Heavy Set of 5
AMRAP 15:
15 DB Push Presses (50's/35's)
15 Back Squats (95/65)
15 Slam Balls (20/10)
On the 4:00 x 5 Rounds:
50 Double Unders
10 Pull-ups
5 Power Snatches
*Build in Power Snatch Weight*
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories (Ladies 7-14-21)
Dumbbell: (50/35)
“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (115/85)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (155/105)
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb
Overhead Press
Every 1:30 x 6
2 Push Press
2 Push Jerks
For Time:
2 Rounds
10 Push Presses (95/65)
20 Single Dumbbell Box Step-ups
30 Burpees
40/32 Calorie Row
Deadlift
Build to a Heavy Set of 5
AMRAP 13:
Buy In: 800m Run
Directly Into…
5 Deadlifts (185/135)
15 AbMat Sit-ups
25 Double Unders
5 Rounds:
9 Pull Ups
15 Box Jump Overs (24/20)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Calorie Bike/Row
For Time:
50 Medball Squat Cleans (20/14)
25 Push-ups
100 Double Unders
40 Medball Squat Cleans (20/14)
20 Push-ups
80 Double Unders
30 Medball Squat Cleans (20/14)
15 Push-ups
60 Double Unders
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (185/135)
No Rest Between Rounds
Thruster
Build to a Heavy Set of 5
“Fran”
21-15-9:
Thrusters (95/65)
Pull-ups
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Bike
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm DB Power Snatches
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses
20/15 Calorie Row
Dumbbell- 50/35