Pressing Complex: BTN Push Jerk + BTN Split Jerk *Hold for 5 Seconds In the Catch Position Push/ Pull Strength A1: Legless or Rope Climbs x 5 Reps Rest 1:30 A2: 1 Leg Front Lever Hold on Bar x :35 seconds Rest 2:00 x 3 Rounds Workout Increasing pace each round: 12 DB Sntaches @ 50/35 14 Burpees 20/16 Cals Bike Rest 3-5 Minutes x 5 Rounds Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.
Snatch: Drop Snatch 3 x 1; Start with Bar; Build slowly Hang Snatch 3 x 1; Build each set Snatch 3 x 1; build each Set Back Squat: Tempo 32x1 Build to a Heavy 1 Rep then 5 x 1 @ 85% Single Leg Work Super-set: A1: Lateral Box Step Ups x 12 Reps total 24"/20' - Rest 1:00 A2: 50 ft Front Rack Sandbag Lunges AHAP - Rest 1:00 x 3 Workout: 10 DB Box Step Overs @ 50/35lbs 35 Double Unders 10 Thursters @ 95/65 4 Rounds
Ring Swings 5 x 3 Rest 1:00 Hips to Ring 5 x 3 Rest 1:00 Ring Muscle ups or Transition Drills 5 x 5 Rep Rest 1:00 Workout 500 M Row @ 70% Effort 5 Power Cleans @ 135 500 M Row @ 80% Effort 5 Power Cleans @ 135 500 M Row @ 90% Effort 5 Power Cleans @ 135 Rest 5 Minutes x 3
Bench Press: 3 x 20 Reps @ 50% Rest 2:00 Bent over Row: Build to a heavy 10 Rep then Max Reps @ 50% Workout 10 Squat Snatches @ 115/85 10 Chest to Bars x 3 Rounds Rest 1:00 Between Rounds + 10 Squat Snatches @ 135/95 12 Chest to Bars x 3 Rounds Rest 1:00 Between Rounds + 10 Squat Snatches @ 155/105 14 Chest to Bars Rest 1:00 Between Rounds
Clean: Drop Clean 3 x 3; build each set Hang Clean 3 x 3 Build each set Clean 3 x 3; Build each set Clean Pull: Tempo 3242 5 x 2 @ 100% Work Out: 3 Muscle Ups 6 Wall Balls @ 20/14 to 9/10 inch target 9 Cals Bike 15 Min AMRAP
Pressing Complex: BTN Push Press + BTN Push Jerk *Hold for 5 Seconds In the Catch Position Push/ Pull Strength A1: Rope Pull ups x Max Reps Rest 1:30 A2: Bent Knee Front Lever Hold on Bar x :35 seconds Rest 2:00 x 3 Rounds Workout Increasing pace each round: 10 Thrusters @ 95/65 - 1 second pause @ top 15 Toes to Bar 20 Double Unders Rest 3-5 Minutes x 5 Rounds Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.
Snatch: Drop Snatch 3 x 3; Start with Bar; Build slowly Hang Snatch 3 x 3; Build each set Snatch 3 x 3; build each Set Back Squat: Tempo 32x1 Build to a Heavy 5 Rep then 5 x 3 @ 85% Single Leg Work Super-set: A1: Lateral Box Step Ups x 12 Reps total 24"/20' - Rest 1:00 A2: 50 ft Front Rack Sandbag Lunges AHAP - Rest 1:00 x 3 Workout: 500 M Row 12 Burpee Box Jump Overs 5 Rounds For Time
Ring Swings 5 x 3 Rest 1:00 Hips to Ring 5 x 3 Rest 1:00 Ring Muscle ups or Transition Drills 5 x 5 Rep Rest 1:00 Workout 100 Ft DB SA Overhead Lunge @ 50/35 (switch arms at 50 ft) 400 M Run 10 SA OH Squat @ 50/35 Left Arm 10 SA OH Squat @ 50/35 Right Arm 400 M Run 3 Rounds for Quailty
Bench Press: Max Reps @ 225/145 Rest 5 minutes Max Reps @ 205/125 Rest 5 minutes Max Reps @ 185/115 Pendlay Row: Build to a heavy 6 Rep then Max Reps @ 70% Workout 1000 Row @ 2k Pace 50 Bar Facing Burpees Rest 5:00 50/40 Cals Bike 50 Box Jump Overs
Clean: Build to a heavy then EMOM x 12 : 1 rep @ 85% Clean Pull: Tempo 3242 5 x 2 @ 90% Work Out: 6 HSPU 7 Front Squats @ 95/65 10/8 Cals Bike 10 Round for Time 15 Minute Time Cap
Pressing Complex: EMOM x 15 2 Push press + Push Jerk @ 75% Push/ Pull Strength A1: Rope Pull ups x Max Reps Rest 1:30 A2: Bent Knee Front Lever Hold on Bar x :30 seconds Rest 2:00 x 3 Rounds Workout Increasing pace each round: 7 Power Snatches @ 75/115 10 Toes to bar 13 Deadlifts @ 225/125 Rest 3-5 Minutes x 5 Rounds Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.
Snatch: Build to a heavy then EMOM x 12 @ 80% Back Squat: Tempo 32x1 Build to a heavy Single Leg Work Super-set: A1: Lateral Box Step Ups x 12 Reps total 24"/20' - Rest 1:00 A2: 50 ft Front Rack Sandbag Lunges AHAP - Rest 1:00 x 3 Workout: 400 M Run 12 Chest to Bar x 7 Rounds
Bench Press: Build to a heavy 5 Rep then Max Reps @ 70% Pendlay Row: Build to a heavy 5 Rep then Max Reps @ 70% Workout 500 M Row @ 2k Pace Rest 2:00 15 Box Jump Overs AFAP Rest 1:30 x 7 Rounds
Clean: Every 1:00 Perform 1 Clean @ 85% x 6 then Every 40 seconds, Perform 1 Clean @ 75% x 8 then Every 30 seconds, Perform 1 clean @ 65 % x 10 Clean Pull: Tempo 3242 5 x 2 @ 90% Work Out: 12/10 Cals Bike 10 Chest to bars 100 Ft Dball Carry @ 150/100 4 Rounds for Time
Pressing Complex: Push Jerk + Split Jerk Build to a heavy Push/ Pull Strength A1: Rope Pull ups x Max Reps Rest 1:30 A2: Bent Knee Front Lever Hold on Bar x :30 seconds Rest 2:00 x 3 Rounds Workout Increasing pace each round: 20 Double KB Thurster @ 35/53 35 Double Unders 15 Burpee Box Jump Overs Rest 3-5 Minutes x 5 Rounds Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.
Snatch: 20 Reps @ 65% 15 Reps @ 70% 10 Reps @ 75% 5 Reps @ 80% For Time Back Squat: Tempo 32x1 5 x 5 @ 75%; Add weight to each set Single Leg Work Super-set: A1: Lateral Box Step Ups x 12 Reps total 24"/20' - Rest 1:00 A2: 50 ft Front Rack Sandbag Lunges AHAP - Rest 1:00 x 3 Workout: 21 - 15 - 9 - 12 - 15 HSPU Cals Bike - Do not reach failure on HSPU, Break them up into manageable sets.
