EMOM 10 Minutes:
5 – Strict Pull Ups
5 – Ring Dips
In Teams of 3 Complete 5 rounds of:
250 Meter Row
10 – Burpee Box Jump Overs
Partner 1 starts on the row, partner 2 starts on the burpee box jump overs and partner 3 rests. When partners 1 & 2 are finished rotate until each partner has completed 5 rounds
GHD Sit ups:
3 Sets of 25 (rest 2 minutes between sets)
1 Rep = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Build to 70%
Heavy and unbroken
3 Rounds of:
AMRAP 3 Minutes
7 – Power Clean 135/95
8 – Lateral Bar Hop Burpees
Rest 2 Minutes between rounds.
12 Minute AMRAP:
15 Thrusters 75/55
15 Pull Ups
250M Row or 200M Run
75 Walking Lunges
@70% or a weight you can do for 3 quailty reps
7 Min AMRAP
7 Power Cleans@135/95
7 Box Jump Overs 24/20
RX plus 155/105
Accumulate 5 Minutes in a Handstand Hold against the wall… 12 min cap
Focus on hollow body position !
5 Rounds of:
15/12 Calorie Row
10 – Kettlebell Snatch 53/35
25 – Wall Balls 20/14
100 Abmat Sit Ups for time
E3MOM for 15 Minutes (5 Rounds):
1 Round of DT
12 – Deadlifts
9 – Hang Power Cleans
6 – Push Jerks
Round 1: 105/65
Round 2: 115/75
Round 3: 125/85
Round 4: 135/95
Round 5: 145/105
5 Rounds:
25 Push Ups
35 Air Squats
45 Double Unders
Rest :60
Backwards Facing Sled Drag:
100′ X 10 @ 90/45
EMOM 8 Minutes:
Minute 1: 10 Pull Ups
Minute 2: 10 OH Squat (empty bar)
3 – 5 Minute AMRAPS of:
5 – Deadlift (@65%)
10 – Box Jump (24/20)
15 – Wall Balls (20/14)
Rest 3 minutes between AMRAPS and pick up where you left off. Post total rounds for entire workout.
Accumulate 6:00 of Kettlebell Farmer’s Carry (53/35). 10 Minute Cap
5 Rounds for Max Reps
:30 seconds on
2:30 Rest
Drop and reset each rep.
3 Rounds for time:
20 – Push Press (95/65)
10 – Bar Facing Burpees
20 – SDHP (95/65)
10 – Bar Facing Burpees
5 Sets of 10 Overhead Lunges (5 Per leg) Build to max. Post heaviest set.
Rest as needed between sets
10 Minute AMRAP of:
10 – Push Jerks (115/75)
20′ Handstand Walk
10 – Kettlebell Swings (53/35)
20′ Handstand Walk
*Sub for handstand walks is 7 – Barbell Roll Outs.
Accumulate 7:00 of a Wall Sit.
(12 Minute Cap)
If you did not do the Front Squats in the previous weeks use 75%
Chose one of the following:
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
10 X 10 – 4″ Deficit Push Ups
Hands on 45Lb plates, chest to floor