Strength
Overhead Squat
3×3
Conditioning
6RFT:
4 Strict HSPU
8 C2B Pull-ups
12 Squats
Sweat Class
AMRAP 18
Buy In:
80 DU’s
Then:
100 m Sprint
6 Bar Mu’s or 12 Pull ups
12 MB Sit ups
100 m Sprint
14 KBS
16 Goblet Squats
100 m Sprint
18 MT Climbers
20 Lunges
Conditioning
5 Rounds:
9 Power Cleans 135/95#
15 Push-ups
21 Squats
200m Run
Sweat Class
4 Rounds
You Go, I Go per move
9 DB Cleans
15 Push-ups
21 Squats
200m Run
Weights
Bench 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85%
DB Row 5×6 each arm
Front Squat 10 @ 70% 8 @ 75% 6 @ 80% 4 @ 85%
Tempo Snatch Grip Deadlifts 5×3 @ 65% 70% 75% 80% 85%
Barbell Curls 3 x 10
Light Snatches working speed and form 4X3
Light clean and jerks: same as snatch
Strength
Snatch
Work to a heavy single
Conditioning
AMRAP 17:
20 Calorie Bike or Row
17 Power Snatches 75/55#
20 Box Jumps 24/20″
17 Wall Balls 20/14#
Sweat Class
21-15-9
KBS 44/26#
Hill Run
21-15-9
Burpees
200 m Row
21-15-9
DB Snatches
Double the Doubles Unders
Weights
Back Squat 10 at 70% 8 at 75% 6 at 80% 4 at 85%
Bench Press 10 at 70% 8 at 75% 6 at 80% 4 at 85%.
Clean Deadlifts 5×5 at 65% 70% 75% 80% 83% 1
Alternate
10 to 1 Pull ups rest 30 seconds between sets
2 to 20 Hollow Rocks
Teams of 3
AMRAP 30
250m Row
10 DB Press
Sit-ups
Strength
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set
Compare scores to 1-13-17
Sweat Class
25 min AMRAP
You Go, I Go
5 Dips
10 HSPU’s
15 Body Weight Deadlift
20 Sit ups
25 Double Unders
Weights
Power Clean + STRICT Military Press: 1+10 x 3 SETS
In the hole Front Squats: 5 sets x 3 reps at 60% 65% 70% 75% 80%
Back Squats 5×6 at 60% 65% 70% 75% 80%
Tempo Pause Snatch Pulls x 3
AMRAP 10 5 Pull ups 10 Squats 15 Sit ups
AMRAP 4:
27 CTB Pull-ups
27 Burpees
27 Calorie Row
Rest 4:00
AMRAP 4:
21 Toes-to-Bar
21 Burpees
21 Calorie Row
Rest 4:00
AMRAP 4:
15 Pull-ups
15 Burpees
15 Calorie Row
Sweat Class
AMRAP 4:
27 Jumping CTB Pull-ups
27 Burpees
27 Calorie Row
Rest 4:00
AMRAP 4:
21 Toes-to-Bar
21 Burpees
21 Calorie Row
Rest 4:00
AMRAP 4:
15 Jumping Pull-ups
15 Burpees
15 Calorie Row
Strength
Back Squat
5 @ 75%
1 @ 80@
5 @75%
1 @ 83%
5 @ 75%
1 @ 85%
Conditioning
21 Thrusters 95/65#
21 Kettlebell Swings 70/53#
400m Run
15 Thrusters 95/65#
15 Kettlebell Swings 70/53#
400m Run
9 Thrusters 95/65#
9 Kettlebell Swings 70/53#
400m Run
Sweat Class
Same as above weights 75/55# and 53/35#
Weights
Bench 5X6 at 60% 65% 70% 75% 80%
DB Row 5X6 each arm
Front Squat 5×6 60% 65% 70% 75% 80%
Tempo Snatch Grip Deadlifts 5×3 60% 65% 70% 75% 80%
Barbell Curls: 3 x 10…add weight each set.
50 DB Weighted Lunges
