8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (Working Between 95-140)
5 x 1-Minute Rounds
3 Back Squats (175)
10 x 1-Minute Rounds
1 Banded Deadlifts (195 + Stand on Purple Band)
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 2 Reps Shy of Failure
20 x 1-Minute Rounds
Odd Rounds: 3 Push Presses (85)
Even Rounds: 3 Toes-to-bars
15-Minute AMRAP FIT
5 Power Snatches (65)
5 Push-ups
5 Box Jump + Step Downs (24")
3 x Hard* Super Sets
a. Double DB Decline Bench Press (30s)
b. Double DB Bent-over Rows (30s)
c. Weighted Sit-ups (As Heavy As Possible)
*Today's Hard Sets are 1-2 Reps Shy of Failure
8 x 1:45 Rounds
2 High-Hang Snatches (Working Between 75-110)
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
1 Set of 5 (130)
3 Sets of 10 (140)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
5 x 1:30 Rounds
2 Snatch Pulls (125)
1st Part Same as Class
30-20-10 Reps For Time
Wallballs (14)
DB Alternating One-arm Snatches (35)
200m Run
13-Minute Time Cap
Keep Clock Running, rest, and at 18-Minute Mark:
6 Rounds for Quality
4 Strict Pull-ups
2 Turkish Get-ups on Each Side (25)
5 x 1-Minute Rounds
3 Bench Presses (125)
8 x 2-Minute Rounds
2 Split Jerks (Working Between 95-140)
3 x Hard* Super Sets
a. Double DB Chest Flys (20s)
b. Double DB Reverse Flys (10s)
c. Russian Twists (20)
*Today's Hard Sets are 1-2 Reps Shy of Failure
1 Max Set
Wide Grip Push-ups
8 x 2-Minute Rounds
3 High-hang Cleans + 1 Jerk (Working Between 95-135)
8 x 1-Minute Rounds
3 Back Squats (165)
10 x 1-Minute Rounds
1 Banded Deadlifts (190 +Stand on Purple Band)
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 2-3 Reps Shy of Failure
Jerk Balance + Split Stance Strict Press + Recover
5 Sets of 1 + 5 + 1 (70)
5 Rounds FIT
10 Pull-ups
10 Push Press (65)
10 Box Jump-overs (16")
3 x Hard* Super Sets
a. Double DB Decline Bench Press (30s)
b. Double DB Bent-over Rows (30s)
c. Weighted Sit-ups (As Heavy As Possible)
*Today's Hard Sets are 2-3 Reps Shy of Failure
8 x 1:45 Rounds
3 High-Hang Snatches (Working Between 75-105)
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
1 Set of 10 (140)
2 Sets of 10 (130)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
4 x 1:30 Rounds
3 Snatch Pulls (120)
For Quality
30 Turkish Get-ups (15)
10-Min Time Cap
3 Rounds For Time
200m Run
10 Hang Power Cleans (75)
-----Rest 6 Minutes-----
Then,
21-15-9 Reps for Time
Burpees
Toes-to-bars
8 x 1-Minute Rounds
3 Bench Presses (115)
8 x 2-Minute Rounds
3 Split Jerks (Working Between 95-135)
3 x Hard* Super Sets
a. Double DB Chest Flys (20s)
b. Double DB Reverse Flys (10s)
c. Russian Twists (20)
*Today's Hard Sets are 2-3 Reps Shy of Failure
1 Max Set
Push-ups
8 x 2-Minute Rounds
3 High-hang Cleans + 1 Jerk (Working Between 95-135)
6 x 1-Minute Rounds
3 Back Squats (165)
10 x 1-Minute Rounds
1 Banded Deadlifts (185 +Stand on Purple Band)
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 3-4 Reps Shy of Failure
Jerk Balance + Split Stance Strict Press + Recover
5 Sets of 1 + 5 + 1 (65)
11-Min AMRAP FIT
1-3-5-...-(+2)
Lateral Burpees
Push Press (55)
3 x Hard* Super Sets
a. Double DB Decline Bench Press (30s)
b. Double DB Bent-over Rows (30s)
c. Weighted Sit-ups (As Heavy As Possible)
*Today's Hard Sets are 3-4 Reps Shy of Failure
8 x 1:45 Rounds
3 + 1 High-Snatch (Working Between 75-100)
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
3 Sets of 10 (130)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
4 x 1:30 Rounds
3 Snatch Pulls (115)
For Quality
30 Turkish Get-ups (15)
10-Min Time Cap
8-Minute AMRAP
8 DB Alternating One-arm Snatches (35)
8 Box Jump-Overs (16")
-----Rest 2-Minutes-----
8-Minute AMRAP
8 DB Alternating One-arm Hang Clean and Jerk (35)
8 Toes-to-bars
6 x 1-Minute Rounds
3 Bench Presses (115)
8 x 2-Minute Rounds
3 Split Jerks (Working Between 95-135)
3 x Hard* Super Sets
a. Double DB Chest Flys (20s)
b. Double DB Reverse Flys (10s)
c. Russian Twists (20)
*Today's Hard Sets are 3-4 Reps Shy of Failure
1 Max Set
Push-ups
