Community. Coaching. Caring. Since 2009.
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
Team AMRAP: Double Unders, Box Jumps, KB Swings, BurpeesAs many rounds as possible in 20 mins of:
40 Double Unders
30 Box Jumps 24/20
20 Kettlebell Swings 53/35
10 Burpees
Post total rounds.
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Kettlebell Swings, 53/35 lbs
10 Box Jumps, 24/20 in
5 Burpees
Alt EMOM 10 mins: Toes-to-bars and Handstand Walk PracticeEvery 1 min for 10 mins, alternating between:
10/10 Toes-to-bars
Handstand Walk Practice
10 rounds for time of:
3 Power Clean & Jerks, 135/95 lbs
3 Lateral Burpee Over Bars
Dumbbell Bench Press 10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 10-10-10, using heaviest weight per set
For 4 cycles:
AMRAP in 3 mins of:
12 Dumbbell Bench Press, 50/35 lbs
Dumbbell Farmer Carry, 50/35 lbs, 50 m
max rep Row Calories
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Front Squat 5-5-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata: Hang Power Cleans, Sit-ups, Thrusters, and Double UndersTabata Hang Power Clean, 95/65 lbs
Tabata Sit-up
Tabata Thruster, 95/65 lbs
Tabata Double Under
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.
