5-Minutes to Find
Max Set of Double Unders
3 Rounds for Quality*
3 KB Right-legged Deadlifts (25)
3 KB Bottom-up Right-arm Strict Presses
3 KB Left-legged Deadlifts
3 KB Bottom-up Left-arm Strict Presses
*Pause at the bottom of the DL and top of the Press
9-Minute AMRAP FIT
12 Overhead Squats (65)
12 Pull-ups
3-Minutes of Practice
Hollow Hold*
*Don't prioritize getting your feel all the way out even though that is the goal...prioritize your belly button being drawn into your spine and developing the ability to maintain that position throughout.
8-Minutes to Find
Max Handstand Hold
10-20-30-40-50* Reps FIT
Dumbbell One-arm Alternating Snatches (35)
*After Every Round of Snatches,
15 Lateral Burpees
Snatch
10 Sets of 1*
*Start at 85lbs and only increase weight if you hit 2 really good reps in a row.
Clean and Jerk
10 Sets of 1*
*Start at 115 and only increase weight if you hit 2 really good reps in a row.
Snatch Pull
10 Sets of 1 (140)
5-Minutes with Barbell Only (no added weight) to Play With
One-legged Deadlifts
One-legged Presses
One-legged Cleans
One-legged Jerks
One-legged Clean and Jerks
12-Minute AMRAP FIT
3 Deadlifts (65-75-85-…)
3 Hang Power Cleans
3 Push Jerk
*When you finish 3 rounds, add 10lbs and start another 3 rounds and keep repeating adding 10lbs every 3 rounds for 12 minutes.
For Example:
Rounds 1, 2, &3: 65lb
Rounds 4, 5, & 6: 75lb
...etc.
20 Quadruped Alternating Arm Raises (See Video Above)
10-Minutes to Find Both
Max Handstand Hold
Max Set of Double Unders
"Cindy*" - TESTING
20-Min AMRAP
3 Pull-ups
6 Push-ups
9 Air Squats
*Next time we do Cindy we'll do the full reps, but I wanted you to repeat how you did it back on Dec 5th, 2020 first.
Work up to Technical 3 RM
3 Heaving Snatch Balance
15-12-9-6-3
Power Snatches (75)
Pull-ups
3 Hard* Super Sets
a. Alternating Fly Push-ups
b. Bent-over Rows (85)
*0-1 Reps Shy of Failure
Snatch
8 Sets of 2 (70-120)
Clean and Jerk
8 Sets of 2* (95 - 135)
Front Squat
1 Set of 6 (75)
1 Set of 3 (105)
1 Set of 3 (125)
1 Set of 3 (135)
3 Sets of 6 (145)
Clean Pull
10 x 1 (185)
5 Rounds FIT
25 Box Jumps (16”)
25 DB Alternating One-arm Hang Snatches (35)
600m Run
Bench Press
1 Set of 6 (65)
1 Set of 3 (90)
1 Set of 3 (105)
1 Set of 3 (115)
3 Sets of 6 (120)
3 Hard* Super Sets
a. Double DB Decline Bench Press (35s)
b. Strict Pull-ups
c. Barbell Roll-outs
*Hard Set is 0-1 Reps Shy of Failure
2 Hard Super Sets
a. Push-up + Dumbbell Renegade Rows (30)
b. Anchored Leg Raises
*Hard Set is 0-1 Reps Shy of Failure
High-hang Clean
8 x 2 (95+)
Snatch Pull
5 x 2 (135)
10-Minute AMRAP
8 Push Press (95)
8 Cleans
8 Burpees
8 Toes-to-bars
2 Hard* Sets
Back Rack Walking Lunges (95)
*Hard Set is 1 Rep Shy of Failure
Work up to Technical 3 RM
3 Snatch Balance with Pause in Overhead Squat Position
7-Minute AMRAP FIT
3-6-9-...-(+3)
Clean and Jerks (95)
Pull-ups
3 Hard* Super Sets
a. Alternating Fly Push-ups
b. Bent-over Rows (85)
*1-2 Reps Shy of Failure
Snatch
8 x 2 (70-115)
High-hang Clean
8 x 2* (95 - 2 RM)
Front Squat
1 Set of 6 (75)
1 Set of 3 (105)
1 Set of 3 (125)
1 Set of 3 (135)
1 Set of 6 (145)
1 Set of 6 (135)
1 Set of 6 (125)
Clean Pull
10 x 1 (175)
Bench Press
1 Set of 6 (65)
1 Set of 3 (90)
1 Set of 3 (105)
1 Set of 3 (115)
1 Set of 6 (120)
1 Set of 6 (115)
1 Set of 6 (105)
3 Hard* Super Sets
a. Double DB Decline Bench Press (35s)
b. Strict Pull-ups
c. Barbell Roll-outs
*Hard Set is 1-2 Reps Shy of Failure
2 Hard Super Sets
a. Push-up + Dumbbell Renegade Rows (30)
b. Anchored Leg Raises
*Hard Set is 1-2 Reps Shy of Failure
Clean + Jerk
8 x 2+1 (95-150)
Snatch Pull
10 x 1 (135)
5 Rounds for Time
5 Double DB Devil's Presses (25s)
5 Double DB Front Squats
50m Double DB Farmer's Carry
*You can estimate 50m with 50 long-ish steps.
2 Hard* Sets
Back Rack Walking Lunges (95)
*Hard Set is 2 Reps Shy of Failure
Work up to 5 Hard Sets
1 Heaving Snatch Balance + 2 Overhead Squats
4 Rounds FIT
30 Double Unders
10 Double DB Clean and Jerk (35s)
30 Double Unders
20 DB One-arm Alternating Snatches
3 Hard* Super Sets
a. Alternating Fly Push-ups
b. Bent-over Rows (85)
*2-3 Reps Shy of Failure
Snatch
8 x 2 (70-110)
Clean + Jerk
8 x 2+1 (95-145)
Front Squat
1 Set of 6 (75)
1 Set of 3 (105)
1 Set of 3 (125)
2 Sets of 6 (135)
1 Set of 6 (125)
Clean Pull
5 x 2 (165)
Bench Press
1 Set of 6 (65)
1 Set of 3 (90)
1 Set of 3 (105)
2 Sets of 6 (115)
1 Set of 6 (105)
3 Hard* Super Sets
a. Double DB Decline Bench Press (35s)
b. Strict Pull-ups
c. Barbell Roll-outs
*Hard Set is 2-3 Reps Shy of Failure
2 Hard Super Sets
a. Push-up + Dumbbell Renegade Rows (30)
b. Anchored Leg Raises
*Hard Set is 2-3 Reps Shy of Failure
High-hang Snatch
8 x 2 (70 - As Heavy As Technically Possible)
Snatch Pull
10 x 1 (125)
21-18-15-12-9-6-3 Reps FIT
Thrusters (65)
Lateral Burpees
Really think about this workout ahead of time.
What percentage of 1 RM is a 65lb thruster for you?
Is this a high, medium, or low number of reps for that weight?
What about burpees?
About how long do you think the workout is going to take?
What muscles are going to be fatigued by each exercise?
What is going to be the hardest part?
Put together a strategy, but go the extra step of thinking about what this workout needs to feel like on the first two rounds, so you can adjust the strategy as you go.
After the workout, reflect back on everything.
2 Hard* Sets
Back Rack Walking Lunges (95)
*Hard Set is 3 Reps Shy of Failure