Community. Coaching. Caring. Since 2009.
1 Power Clean + 2 Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run and Power Clean & JerksFor time:
Run, 200 m
2 Power Clean & Jerks, 155/105 lbs
Run, 200 m
4 Power Clean & Jerks, 155/105 lbs
Run, 200 m
6 Power Clean & Jerks, 155/105 lbs
Run, 200 m
8 Power Clean & Jerks, 155/105 lbs
Run, 200 m
10 Power Clean & Jerks, 155/105 lbs
Front Squat 5-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Walking Lunges, Alt DB Snatches, and BurpeesComplete as many rounds as possible in 15 mins of:
Walking Lunge, 60 ft
12 Alternating Dumbbell Snatches, 50/35 lbs
6 Burpees
Lifting: DB Bench Press and Double DB Bent Over RowsDumbbell Bench Press 8-8-8, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8, using heaviest weight per set
For time:
Run, 400 m
— then —
5 rounds of:
10 Toes-to-bars
10 Box Jumps, 30/24 in
— then —
Run, 400 m
Hang Squat Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata: Overhead Squats, Hand Release Push-Ups and Sit-upsTabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Log your best Deadlift 2 rep max lift.
Only log the heaviest 2 rep, do not include sets prior to it.
Opt. 1: 4x 3 mins RemReps: Deadlifts, Bar Muscle-ups, and ME Row Cal4 rounds, 3 mins each, for max reps of:
10 Deadlifts, 225/155 lbs
5 Bar Muscle-ups
max reps in remaining time Row Calories
Rest 3 mins
4 rounds, 3 mins each, for max reps of:
10 Deadlifts, 225/155 lbs
10 Chest-to-bar Pull-ups
max reps in remaining time Row Calories
Rest 3 mins
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Run, DB Push Press and RowEvery 1 min for 18 mins, alternating between:
Run, 100 m
8 Dumbbell Push Press, pick load
Row, 150 m
Hang Power Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Power Snatches, Double Unders and Run4 rounds for time of:
15 Power Snatches, 75/55 lbs
30 Double Unders
Run, 200 m
3 rounds for quality of:
10 Toes-to-bars
20 Alternating V-ups
Record your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
AMRAP 15 mins: Deadlifts, Hand Release Push-Ups and RowsComplete as many rounds as possible in 15 mins of:
9 Deadlifts, 185/135 lbs
12 Hand Release Push-Ups
Row, 150 m
