Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Lunges
- 10 Ring Rows
- 0:30 Hollow Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%

Conditioning
15 minute AMRAP:
- 2 Rounds of "Cindy"
- 5 Power Cleans (150/100)
- 15/12 Calorie Row

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Focus Movement = Cindy

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

Floor Press ( or bench press or DB press on Medicine ball )  

5-5-5-5-5 75% 

100 DU 

15 Power cleans ( 95 /65 ) 

15 push ups 

75 DU 

15 Power cleans 

15 pushups 

50 DU 

15 Power cleans 

15 pushups 

25 

15 power cleans 

15 pushups 

12 min time cap 

Core 

Single leg toe touch 

20 reps each side 

Side plank 30 sec each side 

Super mans 

10 reps 

x3

Press 

8-8-8-8-8 plus 

EMOM 

ODD MIN DB Power cleans 11 

EVEN MIN 20 Step ups (on chair )  or lunges 

16 min 

Core 

Plank Elbow to fore arm 20 

Side plank hip raises 10 each side 

Dead bugs 20. 1-1

x2

Conditioning
10 minute AMRAP:
- 8 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 12 Push-ups (L2: Knees)
- 16 Abmat Sit-ups
- 20 Air Squats

2 minutes Rest

8 minute AMRAP:
- 8 Power Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 12 Lunges
- 16 Clam Crunches

2 minutes Rest

6 minute AMRAP:
- 8 Deadlifts (Rx: 165#/125#, L2: 135#/95#, L3: 95#/65#)
- 60 Double Unders (L2: 150 Singles)

Strength
Power Clean:
- 5x4

Conditioning
5 Rounds for time:
- 25 Front Squat (Rx: 65#/45#, L2: 55#/35#, L3: 45#/25#)
- 25 Calorie Row
- 25 Double Unders (L2: 60 Singles)
Time cap = 30 minutes

Strength
Pause Front Squat:
- 3-3-3-3-3

Conditioning
15 minute AMRAP:
- 1 Rope Climb (L2: 3 Rope Get-ups)
- 10 Power Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 200m Run

Strength
Back Squat:
- 3-2-2-1-1

Conditioning
15 minute AMRAP:
- 10 Power Cleans (Rx: 115#/80#, L2: 95#/65#, L3: 80#/50#)
- 20 Push-ups (L2: Knees)
- 30 Sit-ups

12 Days of Christmas
- 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 5 Pull-ups (L2: Band, L3: Australian Rows)
- 6 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups (L2: Knees)
- 11 Walking Lunges (Each Leg - 22 Total)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Skill
Pistol Practice/Progressions

Conditioning
5 Rounds for time:
- 10 Power Cleans (Rx+: 155#/110#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 20 Hand Release Push-ups (L2: Knees)
- 400m Run

Strength
Front Squat:
- 5x2 @ 85%

Conditioning
For time:
- 15 Pull-ups (L2: Australian Rows)
- 400m Run
- 12 Pull-ups (L2: Australian Rows)
- 300m Run
- 9 Pull-ups (L2: Australian Rows)
- 200m Run
Then,
- 15 Power Cleans (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 400m Run
- 12 Power Cleans (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 300m Run
- 9 Power Cleans (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 200m Run
Time Cap = 17 minutes

Strength
Pause Front Squat:
- 3-2-2-1-1

Conditioning
15 minute AMRAP:
- 1 Rope Climb (L2: 3 Rope Get-ups)
- 3 Power Cleans (Rx: 185#/135#, L2: 135#/95#, L3: 95#/65#)
- 10 Burpees over the Bar

Strength
Power Clean:
- 3-3-2-2-2

Conditioning
19 Minute EMOM (5 Rounds):
- 1st minute = 2 Rope Climbs (L2: Half Rope, L3: 6 Rope Get-ups)
- 2nd minute = 16 Dumbbell Push Presses (Rx: 35#/25#, L2: 25#/15#, L3: 25#/10#)
- 3rd minute = 16 Step-ups (Rx: 24”/20”, L2: 20#/16#)
- 4th minute = Rest

Strength
Back Squat:
- 4x8 @ 70%

Conditioning
For time:
Buy-in = 400m Run
Then, 5 Rounds of:
- 5 Power Cleans (Rx: 155#/105#, L2: 125#/85#, L3: 95#/65#)
- 10 Toes to Bar (L2: Hanging Knee Raises)
- 20 Lunges
Buy-out = 400m Run

Columbus Day: 9am Class Only!

Strength
Back Squat:
- 5x2 @ 80%

Conditioning
3 Rounds for reps:
- 1 minute of Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 1 minute Rest
- 1 minute of Chest to Bar Pull-ups (L2: Pull-ups, L3: Australian Rows)
- 1 minute Rest
- 1 minute of Power Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 1 minute Rest

Strength
Power Clean:
- 2-2-2-1-1-1

Conditioning
15 minute AMRAP:
- 1 Rope Climb* (L2: 3 Rope Get-ups)
- 10 Shoulder to Overhead (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 20 Walking Lunges
*Increase 1 Rope Climb every round

Strength
Snatch Complex:
- 1 Pull + 1 Snatch + 1 Overhead Squat
- Technique Work

Conditioning
15 Minute AMRAP:
- 5 Power Cleans (Rx+: 155#/110#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 10 Hand Release Push-ups (L2: Knees)
- 20 Calorie Row

Conditioning #1
7 Rounds for time:
- 7 Power Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#35#)
- 7 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#35#)
- 7 Bar Facing Burpees

Conditioning #2
For distance:
- 7 Minute Row

Strength
Hang Squat Clean:
- 3-3-3-3-3-3

Conditioning
”The Chief”
For 5 cycles:
3 minute AMRAP:
- 3 Power Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 6 Push-ups (L2: Knees)
- 9 Air Squats
Rest 1 minute between each cycle

Strength
Back Squat:
- 3x10 @ 60%

Conditioning
For time:
- 100 Double Unders (L2: 50 DU Attempts, L3: 200 Singles)
- 60/50 Calorie Row
- 20 Power Cleans (Rx+: 135#/95#, Rx: 115#/80#, L2: 95#/65#, L3: 80#/50#)
- 60/50 Calorie Row
- 100 Double Unders (L2: 50 DU Attempts, L3: 200 Singles)
Time Cap = 16 minutes