A) 3 Rounds:

20/15 Cal row

10 Overhead alt lunges – up to 30kg/20kg

10 Overhead squats

5 Muscle snatch

5 Ring rows with 2 sec pause @top

  -10min cap-

 

 -5mins to build-

B) EMOM 3mins:

1.1 Squat snatch @75-80%

-1min rest-

EMOM 3mins:

1.1 Squat snatch @77-82%

-1min rest-

EMOM 3mins:

1.1 Squat snatch @79-84%

-1min rest-

EMOM 3mins:

1 Squat snatch @81-86%

 

C) 12min AMRAP:

20 Single kb snatch – up to 24kg/16kg

30 Wall balls

60 Double unders

A) 3 Sets/super set:

4 Strict chin ups (underhand/weighted if possible)

2 Strict press

60 Sec wall sit (weighted if poissible)

 

B) For time:

Buy in- 1km run

Accumulate-

60 Kb swings – up to 24kg/16kg

50 Shoulder to overhead @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg

40 T2b

30 Ring dips

20 Wall climbs

Then-

Buy out- 1km run

(scale runs to 800 or 600m if needed)

A) 7min AMRAP:

30 Double unders

10 SDHP @L1= 30kg/20kg – L2-35kg/25kg – L3=43kg/30kg

5 Deficit hr press ups

 

B) 3 Sets/super set:

6 Deadlifts

8 e.a Single kb floor press

 

C) EMOM 12mins:

Min1- Rope climbs L1=1 – L2=2 – L3=3

Min2- 12 Goblet alt lunges + 8 goblet squats – up to 24kg/16kg

Min3- 40 Sec hollow body

A) Back squats:

4×4 @85-95%

 -20min cap-

 

B)3 Rounds for time:

400m Run

30 Wall balls

 -15min cap-

 

C) 3 Rounds for time:

15 Pull ups

10 Burpee box jumps

 -5mins to build-

A) Every 90sec x6 rounds:

3 TNG Power cleans + 1 Jerk – climbing

 

B) 18min AMRAP:

12 Power cleans @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg

20/16 Cal row

12 Front squats

20 Lateral burpees

12 Shoulder to overhead

20 T2b

 

C) Tabata:

Bb curls

A) 2 Rounds:

400/300m Row

10 e.a Single kb overhead walking lunges

5 Behind neck push jerk with pause in the catch

10 Overhead squats

 

B) 10mins to find heaviest complex:

Hang squat snatch + low hang squat snatch + TNG squat snatch

 

C) For time:

20 – 15 – 10 Power snatch @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg

15 Box jump overs each round

 

D) For time:

20 – 15 – 10 Overhead squats @above

10 T2b each round

-5mins to build-

A) 3 Rounds (not for time but try to keep moving):

10 Ring rows with feet on box (get as level as you can)

3 Strict press

20 Holllow body alt leg levers with m-ball

 

B) EMOM 10min:

Even – 10 Shoulder to overhead @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg – L4=70kg/50kg

+ Max air squats in time remaining

Odd – Double unders L1=30 – L2=40 – L3=50

 

-rest 5mins-

 

C) EMOM 6mins:

Even – 8 Hang squat cleans @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg – L4=70kg/50kg

+ Max lateral bar hops in time remaining

Odd – 2 Wall climbs + Pull ups L1=4 – L2=8 – L3=12

A) 4 sets/super set:

4 Bench press

6 Clapping press ups

 -15min cap-

 

B) 5min AMRAP:

200m Run

25 Wall balls

25 Kb swings – up to 24kg/16kg

Max Burpee box jump overs in time remaining

 

 -rest 3mins- 

 

5min AMRAP:

200m Run

25 Pull ups

25 Single kb front rack alt lunge

Max Burpee box jump overs in time remaining

 

 -rest 3mins-

 

5min AMRAP:

200m Run

25 Single kb hang clean + jerk

25 Goblet squats

Max burpee box jump overs in time remaining

A) Back squats (week 3):

4x 6 @80-90%

 -20min cap-

 

B) 3 Rounds for time:

25/20 Cal row

20 Front rack alt lunges @L1=30kg/20kg – L2=43kg/30kg – L3=52kg/35kg

10 Lateral burpees

10 T2b

 

 -If time-

C) Tabata:

Single kb z press

 -5min to build- 

A) Every 90 sec x7 rounds:

Power clean + hang squat clean + TNG squat clean – climbing

 

B) For time:

400m Run

10 Squat clean thrusters @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg

20 Pull ups

200m Run

10 Squat clean thrusters

20 T2b

10 Bar facing burpees

10 Squat clean thrusters

20 Hspu

 -16min cap-

 

C) 3 sets/super set:

2 TGU e.a

30 Russian twists