Conditioning
25 minute AMRAP:
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 20 Sit-ups
- 1:30 Plank
- 20 Medicine Ball Cleans
- 400m Run

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 100m Run
- 10 PVC Overhead Squats
- 15 Banded Good Mornings
- 10 V-ups

Strength
Squat Snatch:
- Every 1:30 x 7 sets
- 1x3 @ 72%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 84%
- 3x2 @ 88%

Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (50/35)
- 20 Medicine Ball Cleans
- 20 Abmat Sit-ups
- 200m Run

Focus Movement = Dumbbell Snatch

Conditioning
25 minute AMRAP:
- 20 Medicine Ball Cleans
- 10 Deadlifts (225/155)
- 20 Push-ups
- 10 Toes to Bar
- 20 Step-ups
- 10 Sprawls
- 20 Clam Crunches
- 100 Double Unders

Wednesday 22nd - 6am & 12pm Classes Only!

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Cossack Squats
- 15 Dumbbell Rear Delt Flys
- 0:20 Side Plank (each side)

Strength
Power Snatch:
- Every 1:30 x 7 sets
- 4x3 @ 73%
- 1x1 @ 78%
- 2x1 @ 85%

Conditioning
4 Rounds for time:
- 10 Push Presses (115/80)
- 10 Pull-ups
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 100m Farmers Carry (55/35)

Focus Movement = Medicine Ball Cleans

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 0:30 Ring Support Hold
- 10 Monster Walks (each side)
- 10 V-ups

Strength
Front Squat:
- Every 1:30 x 6 sets
- 3x1 @ 86%
- 3x3 @ 75%

Conditioning
5 Rounds for time:
- 10 Medicine Ball Cleans
- 10 Toes to Bar
- 10 Sprawls
- 200m Run

Focus Movement = Toes to Bar

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Jump Squats
- 30 Single Unders
- 16 Starfish Crunches

Strength
Back Squat:
- 15:00 to complete a 1RM

Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (35/25)
- 20/16 Calorie Row
- 15 Medicine Ball Cleans
- 15 Hollow Rocks
- 50 Double Unders

Focus Movement = Medicine Ball Cleans

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
2 Sets:
- 10 Deadlifts
- 10 Upright Rows
- 5 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings
Use an empty barbell for all movements

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 82%

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Medicine Ball Cleans
- 15 Burpees

Focus Movement = Rope Climb

Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Medicine Ball Cleans
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 400m Run

Conditioning
25 minute AMRAP:
- 20 Dumbbell Floor Presses
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 20 Sprawls
- 100m Farmers Carry
- 200m Run

Strength
Bent Over Row:
- 5x7
- Same weight for all 5 sets

Conditioning
4 Rounds for time:
- 15 Medicine Ball Cleans
- 15 Hand Release Push-ups
- 500m Row
Advanced = Strict HRPU (Knees & thighs off the ground, shoulders and hips move up at the same time. NO worm)

Conditioning
For time:
Buy-in =
- 750m Row
- 200m Farmers Carry
Then, 3 Rounds:
- 40 Abmat Sit-ups
- 30 Push-ups
- 20 Medicine Ball Cleans
Buy-out =
- 200m Farmers Carry
- 750m Row

Strength
Pause Front Squat:
- 5x4

Conditioning
For time:
- 750m Row
- 30 Hand Release Push-ups
- 40 Abmat Sit-ups
- 50 Medicine Ball Cleans
- 40 Abmat Sit-ups
- 30 Hand Release Push-ups
- 750m Row
Time cap = 20 minutes

Conditioning
30 minute AMRAP:
- 250m Row
- 15 Toes to Bar
- 200m Run
- 15 Thrusters
- 500m Row
- 30 Push-ups
- 400m Run
- 30 Med Ball Cleans

Strength
Strict Press
- 3RM

Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 5 Power Cleans (155/105)
- 15 Medball Cleans
- 40 Double Unders
Time cap = 18 minutes

Conditioning
2 Rounds for time:
- 250m Row
- 15 Toes to Bar
- 200m Run
- 15 Dumbbell Thrusters (35/25)
- 500m Row
- 30 Push-ups
- 400m Run
- 30 Medicine Ball Cleans
Time cap = 30 minutes

Strength
Pause Back Squat:
- 1x4 @ RPE 7
- 2x4 @ 90% of top set

Conditioning
15 minute AMRAP:
- 10 Push-ups
- 20 Ring Rows
- 10 Box Jumps
- 20 Medicine Ball Cleans

Strength
Deadlift:
- 5-5-5-5-5

Conditioning
15 minute AMRAP:
- 2 Rope Climbs
- 10 Push-ups
- 15 Medicine Ball Cleans
- 200m Run

Conditioning
25 minute AMRAP:
- Run (200m, 300m, 400m, 500m, etc.)
- Power Snatch (4, 6, 8, 10 etc.)
- Medicine Ball Clean (8, 12, 16, 20 etc.)
- Hand Release Push-ups (8, 12, 16, 20 etc.)

Conditioning
25 minute ARMAP:
- 10 Handstand Push-ups
- 20 Medicine Ball Cleans
- 250m Row
- 20 Ring Rows
- 20 Step-ups
- 200m Run

Strength
On the 1:30 x 6:
- 2 Hang Power Snatches + 2 Overhead Squats

Conditioning
21-15-9:
- Pull-ups
- Medicine Ball Clean
- Burpees
Run 200m after each round