WU for 15’
0:00- 05:00 ground to hang *5, hang to pocket+ shrug *5, muscle clean+ press *5
05:00- 10:00 front squat *5, good morning+ toe rise *5, high hang clean *5
10:00- 15:00 3 position cleans
A) 20’ Back Squat
E3M x5, Build to heavy
3 Back Squat
B) EMOM for 4 rounds
1) 8 Power Clean+ Power Jerk @42,5/30
2) 8 T2B
3) Rest
WU for 10’
0:00- 05:00 ground to hang *5, hang to pocket+ shrug *5, muscle clean+ press *5
05:00- 10:00 front squat *5, good morning+ toe rise *5, high hang clean *5
A or B) 30’ ROW 4
6x 1000m/ 750m/ 500m, 60sec rest in between
@test row 500m average pace
or RUN 5
28x 100m run @65%-75% focus on running form+ 50m walk @swift pace
A or B) Muscle Ups
Sets of 2-5 Muscle Up (or toenail)
Rest.
WU for 10’ rounds of 5
Jefferson Curl- Thruster- Single leg deadlift (5/5)
A or B) 30’ ROW 4
6x 1000m/ 750m/ 500m, 60sec rest in between
@test row 500m average pace
or RUN 5
28x
100m run @65%-75% focus on running form+ 50m walk @swift pace
A or B) 3 pos snatch technique
3 position snatches, light weight
WU for 10’ rounds of
10 Mountain Climbers- 20 Jumping Jacks- 4 TGU (stick)
A) For 45’ rounds of
30m Tire Flip (solo or with partner)
10 GHD Abs
2 Rope Climb or 2x 15 sec (weighted) hang
50/100 Du/ Su
10 Push Up
100m KB/DB (1) OH carry (50m/hand)
WU for 5’ rounds of
3 Muscle Clean- 3 Thruster- 1 3pos clean
A) 40’ Clean
E2,5M x16, build to heavy
4x 2 Depth Jumps+ 2 Knee/ Box Jumps
4x 3 Position Clean
4x 1 Hang Power Clean+ 1 Power Clean
4x 2 Clean Pull
Rest.
WU for 5’
rounds of 5
bent row- push press- ohs
A) 20′
5rds E3M
Push Press x5
Build to heavy
B) 20′
E90sec for 3 rounds
1) 10 Chin Up
2) 10 OHS @40/30
3) 10 GHD back extension
4) 10 Weighted sit up
WU for 10’
rounds of 5
KBS- Sumo Squat Jumps- Push Ups
“Whitten”
5rds (for time)
22 KBS @32/24
22 BXJ
400m run
22 Burpees
22 WB
time cap 45min
Rest
WU for 5’ rounds of
3 Muscle Clean- 3 Thruster- 1 3pos clean
A or B)
30’ ROW 3
8x750m/560m/375m, 45sec rest @test row 500m avg. pace
or RUN 4
26x 100m run @65%-75% focus on running form+ 50m walk @swift pace
A or B)
3 Position Clean technique, light weight
WU for 5’
rounds of
7 push press- 7 bent row- 7 sumo squat jumps
A or B)
30’ ROW 3
8 x750m/560m/375m, 45sec rest @test row 500m avg. pace
or RUN 4
26x 100m run @65%-75% focus on running form+ 50m walk @swift pace
A or B)
Power Jerk technique
Sets of 5 Power Jerk, light weight
WU for 10’
Rounds of 5
Scap pull- up- Scap push up- Ring Row- Bench Dip
A)
E3M x6
Muscle Up (or toenail) x2-5
B)
E90sec for 3rds
1) 1 rope
2) 8 FG Ring Row
3) 40/80 du/su
Rest.
WU for 10’, rounds of 5
Single leg deadlifts (5/5)- Hang Power Snatches- Good mornings- Snatch Balances
A) 15’ E3M for 5 rounds
3 position snatch, work to max weight
B) 25’ BACK SQUAT
Build to 5RM (5 sets)
C) 10’ Complete
Strict chinup 3×8 (banded, normal, weighted)
Extra
Rom. DL 3×8 @8RM
WU for 10’, rounds of 10
Prone Shoulder Dislocations- Back and Front Kicks- Scapular Push Ups and Pullups
A) 30’ GYM
15x Ring MU toenail strict transition+ negative MU
5×5 Tempo Ring Row 1014 (false grip)
B) EMOM 12’ (4rds)
1) 8 Bar over burpee
2) 10 Abmat Sit Up
3) 12 KB Swing 24/16
Rest.
WU for 10’, rounds of 6
Press- Good Mornings- Press behind the neck- Hang Power Clean- Front Squat- Clean
A) 30’ OLY
E3M x5 3pos Clean @65%-75%-85%-85% of 3pos max
E3M x4 3 Power Clean @85% of 3RM
B) EMOM 12’
1) 10 Ring Dip/ Box Dip/ Push Up
2) 10 SDHP @24/16 kb
3) 10 Wall Ball
4) 10 Bent Row @30/20
or ROW 2
12x 500m/ 375m/ 250m, 30sec rest in between
@test row 500m average pace
WU for 5’, rounds of 6
Push Ups- Lunge jumps- 15m sprints- Bent lateral raises
A or B)
30’ ROW 2
12x 500m/ 375m/ 250m, 30sec rest in between
@test row 500m average pace or
RUN 3
complete your sprints
24x
100m run @65%-75% focus on running form
50m walk @swift pace
A or B) Complete 3 rounds of
10 Good mornings
10 T2B
10 False grip ring rows
WU for 5’, rounds of 6
Push Ups- Lunge jumps- 15m sprints- Bent lateral raises
A or B)
30’ ROW 2
12x 500m/ 375m/ 250m, 30sec rest in between
@test row 500m average pace or
RUN 3
complete your sprints
24x
100m run @65%-75% focus on running form
50m walk @swift pace
A or B) 20’
Floor Press 3×8 @ 8RM
Bicep curls barbell 3×8 @ 8RM
Practice DU’s or Rope Climb