Category: Uncategorized

STRENGTH
EVERY 1:30 x 7 SETS
2 Deadlifts
+
2 Hang Power Cleans
+
4 Front Rack Reverse Lunges

(Score is Weight)

WORKOUT
4 ROUNDS FOR TIME
300m Row
20 Up-Downs
10 Front Rack Forward Lunges (135/95)|(95/65)

(Score is Time)

WORKOUT
FOR TIME
100 Double Unders
50/40 Cal Row
30 Push Jerks (135/95)
30 Hang Power Cleans
30 Burpee C2B Pull-Ups (BMU Rx+)
100 Double Unders
50/40 Cal Row

WORKOUT
3 SETS
800m Run
30 Hand Release Push-Ups
20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-

(Score is Time)

FINISHER
2-3 SETS
7/7 Single DB Shoulder Press (:01 Pause Overhead)
20 Slow Heels Taps Over DB
20 Slow DB Russian Twist

(No Measure)

STRENGTH
2-2-2-2-2
Back Squat*

Start Moderate-Heavy and Build to Heavy 2-Rep

(Score is Weight)

WORKOUT
FOR TIME
6-9-12-15
Thrusters (95/65)|
15-12-9-6
Box Jumps (24/20)|(Rx+ 30/24)

(Score is Time)

COOL DOWN
FOR RECOVERY
3:00 Walk w/ Nasal Breathing Only

(No Measure)

Workout

WARM-UP
AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers

STRENGTH

FOR QUALITY
Accumulate 30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets

WORKOUT
“DEATH ROW”

EMOM x 20 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(No Measure)

STRENGTH

EMOM x 10 MINUTES

MIN 1- 8-10 DB Arnold Press
MIN 2- 10-12 Bent Over Row

*Loading should be moderate-heavy or heavy.

(Score is Weight)

WORKOUT
6 ROUNDS FOR TIME
15 Air Squats
10 DB Split Jerk (50/35)|(35/20)
40 Double Unders

-12:00 Hard Cap-

(Score is Time)

WARM-UP
w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows
7 Hang Power Snatch

STRENGTH
EMOM 6
3 Power Snatch, Climbing
*Not touch and go

WORKOUT
AMRAP x 11 MINUTES
11 Burpee Pull-ups
11 Deadlifts (Rx 185/135) (Rx+275/195)
33 Sit-Ups

(Score is Rounds + Reps)

WARM-UP
AMRAP x 5 MINUTES
5 Cal Bike/Row
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts

EXTENDED WARM UP
EMOM x 10 MINUTES
Min 1 – :50 Bike/Row @ Moderate Pace
Min 2 – :30 Hollow Hold

(No Measure)

WORKOUT
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups

(Score is Time)

COOL DOWN
FOR RECOVERY
5:00 EZ Pace Bike

WORKOUT
AMRAP x 25 MINUTES
500m Row
20 KB Goblet Reverse Lunges (70/53)|(53/35)
20 Russian KB Swing
:30 KB Front Rack Hold (L)
:30 KB Front Rack Hold (R)

(Score is Rounds + Reps)

STRENGTH
ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

2 Power Clean
+
2 Hang Power Clean

(Score is Weight)

WORKOUT
FOR TIME
800m Run

Immediately Into…

5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean

(Score is Time)

OPTIONAL FINISHER
TABATA
8 SETS (:20 on/:10 off)
Tuck Ups

(No Measure)

SKILL
EMOM x 12 MINUTES
MIN 1 – :50 Double or Triple Under Practice or Reps
MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

WORKOUT
EVERY 3:00 FOR 5 SETS
15 Burpees
30 Air Squats
50 Double Unders

(Score is Total Time)

COOL DOWN
FOR RECOVERY
Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

WORKOUT
FOR TIME*
15-12-9-6-3
Deadlift (115/75) (Rx+ 155/105)
Push Jerk
*Complete a 250m Run after each full set.

(Score is Time)

STRENGTH
EVERY 1:30 x 6 SETS 10 Deadlift

WORKOUT
EVERY 4:00 x 4 SETS
50 Double Unders
15/12 Cal Bike
10 Deadlifts (185/125)|(155/115)
50 Double Unders
(Score is Each Set for Time)

STRENGTH
EMOM x 10 MINUTES
MIN 1 – 10 Strict Press
MIN 2 – 10 Bent Over Row

Conditioning
4 SETS
AMRAP x 3 MINUTES*
3 Burpees
5 Push Press (95/65)|(75/55)
7 Box Jump Overs (24/20)

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

STRENGTH
5 SETS ON A 15:00 CLOCK…
7 Back Squats
1:00 Wall Sit

WORKOUT
EMOM x 10 MINUTES
MIN 1 – 18/14 Cal Row
MIN 2 – 10 Front Squats (135/95)|(95/65)

STRENGTH
Floor Press, Bench Press or Weighted Deficit Push-ups
10-10-10

Conditioning
AMRAP x 15 MINUTES
25 Barbell Floor Press (75/55)
25 Step Back Lunges
25 Hand Release Push-ups
25 Med ball OH Sit-ups

Warmup
Discuss 21 Day Clean Eating Challenge and Handout.

Strength
E2MOM x 6 sets
2 Hang Power Clean
+
1 Power Clean
+
1 Front Squat

Conditioning
2 Rounds:
800m Run
20 Power Cleans (135/95)

Strength
6 SETS ON A 12:00 CLOCK…E2MOM
7 Deadlift

Conditioning (For Time)
FOR TIME
800m Run
30 Med Ball Overhead Sit-ups (20/10)
21 Deadlifts (135/95)|(95/65)
400m Run
20 Medball Sit-ups
15 Deadlifts
200m Run
10 Medball Sit-ups
9 Deadlifts

Strength
Shoulder Press (7-7-7-7-7-7)
6 SETS ON A 12:00 CLOCK…
7 Strict Press

Conditioning (5 Rounds)
EVERY 3:00
10 Strict Press (65/45)|(45/35)
12 Up-Down Box Jump Over (24/20)
10 Strict Press

Strength
Hang Power Clean (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Hang Power Cleans

Conditioning
5 ROUNDS FOR TIME
50 Double Unders
15/12 Cal Bike
10 Hang Power Clean (115/75)|(95/65)