1. Oly
Heaving Snatch Balance
Work up to Technical 3 RM
2. MetCon
8 Rounds FIT
8 Clean and Jerks (65)
10 Lateral Burpees
3. Accessory
3 Hard* Super Sets
a. Alternating Fly Push-ups
b. Bent-over Rows (85)
*3-4 Reps Shy of Failure
1. Oly
1.1
Snatch
8 x 2 (70-105)
1.2
Clean + Jerk
8 x 2+1 (95-135)
2. Strength
Front Squat
1 Set of 6 (75)
1 Set of 3 (105)
1 Set of 3 (125)
1 Set of 6 (135)
2 Sets of 6 (125)
3. Oly Accessory
Clean Pull
5 x 2 (155)
1. MetCon
2 Rounds FIT
10 Kettlebell Left-arm Swings (35)
10 Kettlebell Left-arm Push Press
100m Kettlebell Left-arm Farmer's Carry
200m Run
10 Kettlebell Right-arm Swings
10 Kettlebell Right-arm Push Press
100m Kettlebell Right-arm Farmer's Carry
200m Run
1. Strength
Bench Press
1 Set of 6 (65)
1 Set of 3 (90)
1 Set of 3 (105)
1 Set of 6 (115)
2 Sets of 6 (105)
2. Accessory Work
2.1
3 Hard* Super Sets
a. Ring Dips
b. Strict Pull-ups
c. Barbell Roll-outs
*Hard Set is 3 Reps Shy of Failure
2.2
2 Hard Super Sets
a. Deficit Push-up + Dumbbell Renegade Row (30)
b. Anchored Leg Raises
*Hard Set is 3-4 Reps Shy of Failure
1. Oly
1.1
High-hang Snatch
8 x 2 (70-105)
1.2
Snatch Pull
10 x 1 (120)
2. MetCon
9-Minute AMRAP FIT
10 Thrusters (65)
20 Cal Row
3. Accessory
2 Hard* Sets
Back Rack Walking Lunges (95)
*Hard Set is 3-4 Reps Shy of Failure
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
“The Lyon”
5 Rounds, Each for Time - Testing
7 Squat Cleans
7 Shoulder-to-overheads (95)
7 Burpee + Chest-to-bar Pull-ups
2-Minute Rest
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
15 Rounds for Distance
1-Minute Walk
1-Minute Run
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
30-25-20-15-10-5 Reps FIT
DB One-arm Alternating Snatches (35)
Box Jumps (16")
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
5 Rounds for Time
10 Double DB Thrusters (35s)
10 Pull-ups
20 Double Unders
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
FIT
400m Run
40 Air Squats
400m Run
40 Push-ups
400m Run
40 Air Squats
400m Run
40 Burpees
1. Oly
8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (Working Between 95-145)
2. Dynamic Effort
2.1
7 x 1-Minute Rounds
3 Back Squats (175)
2.2
10 x 1-Minute Rounds
1 Banded Deadlifts (200 + Stand on Purple Band)
3. Muscle Building
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 1 Rep Shy of Failure
1. Strength/Skill
20 x 1-Minute Rounds
Odd Rounds: 3 Push Presses (95)
Even Rounds: 4 Toes-to-bars
2. MetCon
1-2-3-...-10 Reps FIT
Dumbbell Right-arm Snatches (35s)
Dumbbell Left-arm Snatches
Lateral Burpees
3. Accessory
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 0-1 Reps Shy of Failure
1. Oly
8 x 1:45 Rounds
2 High-Hang Snatches (Working Between 75-115)
2. Muscle Building
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
1 Set of 5 (130)
1 Set of 3 (140)
1 Set of 10 (150)
2 Sets of 10 (140)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
3. Oly Accessory
10 x 1:00 Rounds
1 Snatch Pulls (135)
1. MetCon
FIT
50 Double Unders
Then, Immediately
5 Rounds
20 Calorie Row
6 DB Alternating Shoulder Get-up* and Over a Box (25lb over 24” Box)
*Hold DB on Shoulder and not overhead.
1. Dynamic Effort
7 x 1-Minute Rounds
3 Bench Presses (125)
2. Oly
8 x 2-Minute Rounds
2 Split Jerks (Working Between 95-145)
3. Accessory
3.1
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 0-1 Reps Shy of Failure
3.2
1 Max Set
Push-ups
1. Oly
8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (Working Between 95-140)
2. Dynamic Effort
2.1
5 x 1-Minute Rounds
3 Back Squats (175)
2.2
10 x 1-Minute Rounds
1 Banded Deadlifts (195 + Stand on Purple Band)
3. Muscle Building
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 2 Reps Shy of Failure
1. Strength/Skill
20 x 1-Minute Rounds
Odd Rounds: 3 Push Presses (85)
Even Rounds: 3 Toes-to-bars
2. MetCon
15-Minute AMRAP FIT
5 Power Snatches (65)
5 Push-ups
5 Box Jump + Step Downs (24")
3. Accessory
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
1. Oly
8 x 1:45 Rounds
2 High-Hang Snatches (Working Between 75-110)
2. Muscle Building
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.
3. Oly Accessory
5 x 1:30 Rounds
2 Snatch Pulls (125)
1. MetCon
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)
1. Dynamic Effort
5 x 1-Minute Rounds
3 Bench Presses (125)
2. Oly
8 x 2-Minute Rounds
2 Split Jerks (Working Between 95-140)
3. Accessory
3.1
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
3.2
1 Max Set
Wide Grip Push-ups