Conditioning
30 minute AMRAP:
- 3 Power Cleans (185/135)
- 3 Front Squats (185/135)
- 3 Jerks (185/135)
- 100m Farmers Carry (55/35)
- 20 Hollow Rocks
- 20 Push-ups
- 20 Walking Lunges
- 30/24 Calorie Row
Conditioning
25 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 10 Power Cleans (135/95)
- 20 Ball Slams
- 30 Sit-ups
- 500m/400m Row
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
- 10 Cossack Squats
- 10 Dumbbell Upright Rows
- 10 Kip Swings
Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 Sets
- 1x(3+1) @ 75%
- 1x(2+1) @ 82%
- 1x(1+1) @ 88%
- 2x(1+1) @ 90%
Conditioning
3 Rounds for time:
- 400m Run
- 15 Overhead Squats (95/65)
- 3 Rope Climbs
Focus Movement = Rope Climb
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:
- 1:00 Row
- 20 Cossack Squats
- 10 Sots Press
- 10 Dumbbell Upright Rows
Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 3x5 @ 75%
- 2x5 @ 80%
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Walking Lunges (weighted optional)
- 40 Double Unders
- 20 Hollow Rocks
- 10 Handstand Push-ups
Focus Movement = Hollow Rocks
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
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)
Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Dead Bugs
- 12 Barbell Bicep Curls
- 20 Glute Bridges
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%
Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Walking Lunges
- 10 Power Cleans (115/80)
Focus Movement = Hand Release Push-ups
Conditioning
14 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Ring Rows
- 20 Air Squats
- 200m Run
2:00 Rest
14 minute AMRAP:
- 10 Power Cleans (135/95)
- 15 Hand Release Push-ups
- 20 Walking Lunges
- 250m Row
Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge
Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Banded Side Steps
- 10 Hollow Rocks
- 20 Lunges
Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%
Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 15 Dumbbell Thrusters (35/25)
- 15 V-ups
Focus Movement = Dumbbell Thrusters
Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)
Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Lunges
- 10 Dumbbell Upright Rows
- 20 Russian Twists
Strength
Overhead Squat:
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 70%
Conditioning
3 Rounds for time:
- 10 Power Cleans (95/65)
- 20 Hand Release Push-ups
- 30 Air Squats
- 400m Run
Focus Movement = Power Clean
Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)
Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Glute Bridges
- 10 Medicine Ball Jump Squats
- 20 Russian Twists
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x8 @ 60%
- 1x8 @ 65%
- 3x5 @ 70%
Conditioning
4 Rounds for time:
- 400m Run
- 5 Power Cleans (155/110)
- 100m Farmers Carry (55/35)
Focus Movement = Power Clean
Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)
Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Clamshells (each side)
- 15 Banded Face Pulls
- 15 Candlestick Toe Touches
Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(2+1) @ 75%
Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Wall Balls
- 30 Abmat Sit-ups
- 500m/400m Row
Focus Movement = Toes to Bar
Conditioning
25 minute AMRAP:
- 20/16 Calorie Row
- 10 Power Cleans (135/95)
- 10 Front Squats (135/95)
- 10 Push Jerks (135/95)
- 200m Run
- 2 Rope Climbs
Conditioning
25 minute AMRAP:
- 20 Calorie Row
- 20 Sit-ups
- 100m Farmers Carry
- 10 Burpees over Bar
- 10 Power Cleans (135/95)
- 8 Goblet Squats (70/55)
- 6 Strict Handstand Push-ups
- 4 Strict Pull-ups
Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)
Warm-up
5 minutes for quality:
- 10 Sprawls
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Push-ups
- 0:30 Hollow Hold
Strength
Strict Press:
- Every 1:30 x 4 sets
- 4x10 @ 60%
Conditioning
3 Rounds for time:
- 15 Power Cleans (115/80)
- 25 Wall Balls
- 500m/400m Row
Focus Movement = Power Clean
Conditioning
25 minute AMRAP:
- 5 Power Cleans (165/115)
- 5 Front Squats (165/115)
- 5 Push Jerks (165/115)
- 25 Abmat Sit-ups
- 100m Farmers Carry (55/35)
- 250m/200m Row
- 200m Run
Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
Strength
Power Clean + Power Jerk:
- 14:00 to complete a 1RM
Conditioning
4 Rounds for time:
- 21 Wall Balls
- 15 Hollow Rocks
- 9 Chest to Bar Pull-ups
- 40 Double Unders
Focus Movement = Chest to Bar Pull-ups
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:
- 15/12 Calorie Row
- 20 Lunges
- 0:30 Ring Support Hold
- 0:30 Hollow Hold
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x8 @ 62%
- 1x6 @ 71%
- 1x4 @ 81%
- 2x4 @ 86%
Conditioning
3 Rounds for time:
- 10 Power Cleans (135/95)
- 15 Bar Facing Burpees
- 20 Weighted Step-ups (25/20)
- 25 Clam Crunches
Focus Movement = Power Clean
Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist
Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Suitcase Deadlifts (each side)
- 20 Band Pull Aparts
- 30 Single Unders
Strength
Power Clean + Power Jerk:
- Every 1:30 x 8 sets
- 8x(1+1) @ 85%
Conditioning
3 Rounds for time:
- 15 Ring Dips
- 20 Hollow Rocks
- 25 Wall Balls
- 400m Run
Focus Movement = Hollow Rocks
Conditioning
28 minute AMRAP:
- 10 Power Cleans (95/65)
- 10 Burpees over Bar
- 10 Front Squats (95/65)
- 20 Ball Slams
- 10 Push Jerks (95/65)
- 30 Abmat Sit-ups
- 10 Back Squats (95/65)
- 400m Run
Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Dumbbell Upright Rows
- 10 Lunges
- 0:30 Hollow Hold
Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 79%
Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 20 Walking Lunges
- 10 Toes to Bar
- 20 Ball Slams
- 500m/400m Row
Focus Movement = Thrusters