12/31
For time:
- 31 Push Presses (75/55)
- 31 Pull-ups
- 31 Snatches (75/55)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps/Step-ups
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row
12/31
For time:
- 31 Push Press (75/55)
- 31 Pull-ups
- 31 Snatches (75/55)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row
Accessory
3 Sets:
- 10 Single Leg Romanian Deadlift (each side)
- 10 Single Arm Strict Press (each side)
- 10 Banded Side Steps (each side)
- 20 Dumbbell Bent Over Rows
Conditioning
"Isabel"
For time:
- 30 Snatches (135/95)
De-Load Week
Conditioning
5 minute AMRAP:
- 60 Lunges
- 35 Abmat Sit-ups
- Max Calorie Row
Rest 5 minutes
5 minute AMRAP:
- 30 Dumbbell Snatches
- 35 Abmat Sit-ups
- Max Calorie Row
Rest 5 minutes
5 minute AMRAP:
- 30 Lunges
- 16 Dumbbell Snatch
- 35 Abmat Sit-ups
- Max Calorie Row
Accessory
3 Sets:
- Wall Sit (60s, 75s, 90s)
- Plank (60s, 75s, 90s)
- Rest 30 seconds
12/31
For time:
- 31 Push Press (Rx: 75#/55#)
- 31 Pull-ups
- 31 Snatches (Rx: 75#/55#)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps
- 31 Back Squats (Rx: 75#/55#)
- 31 Unbroken Double Unders
- 31 Thrusters (Rx: 75#/55#)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row
Strength/Skill
Snatch:
- Technique Work
Conditioning
”DT”
5 Rounds for time:
- 12 Deadlifts (Rx: 155#/105#)
- 9 Hang Power Cleans (Rx: 155#/105#)
- 6 Push Jerks (Rx: 155#/105#)
Strength
Front Squat:
- 1x1 @ RPE 9
- 2x1 @ 85% of top set
Conditioning
"Isabel"
For time:
- 30 Snatches (Rx: 135#/95#)
Strength/Skill
Snatch:
- Technique Work
Conditioning
4 Rounds for time:
- 20 Dumbbell Step-ups (Rx: 35#/25#)
- 20 Kettlebell Swings (Rx: 55#/35#)
- 20 Hollow Rocks
- 200m Run
Strength/Skill
Snatch:
- Technique Work
Conditioning
18 minute AMRAP:
- 15 Push-ups
- 20 Goblet Squats (Rx: 55#/35#)
- 25 Sit-ups
- 300m Run
Skill
Pistol Practice
Conditioning
”Isabel”
For time:
- 30 Snatches (Rx: 135#/95#)
Core
3 Sets:
- 30 Clam Crunches
- 20 Block Taps
- 10 Leg Raises
Strength/Skill
Snatch:
- Technique work
Conditioning
16 minute EMOM:
1st minute = Walking Lunges
2nd minute = Toes to Bar
3rd & 4th minute = 300m Run
*Rest the remaining time after your Run
Score = Lunges + Toes to Bar
Strength
3 Sets:
- 15 Weighted Step-ups (each leg)
- 20 Ring Rows
Conditioning
8 minute AMRAP:
- 10 Snatches (Rx:95#/65)
- 10 Toes to Bar
- 20 Air Squats
*Rest 2 minutes*
8 minute AMRAP:
- 10 Push Press (Rx:95#/65)
- 10 Pistol Squats
- 20 Sit-ups
Snatch complex
1 power snatch
1 OHS
1 Snatch
20 Power snatch ( 135-95)
40 T2B
60 Bar Facing burpees
Time cap 15 min
Core
30 flutter kicks
30 Bicycles
30 mountain climbers
X2
Snatch complex
1 Power Snatch
1 Over Head squat
1 Snatch balance
X5
Go lite technique
7 pullups
14 cal row
21 Kb Swings
10 min Amrap
E2MOM complete 5 sprawls
Core
50 butterfly situps
50 clam crunches
Snatch
5-5-5-5-5
Work on te
Jackie
Row 1000 M
50 Thrusters (45/25)
30 pull-ups
core
20 hip Bridge
40 bicycles
x2
Snatch complex
Power snatch
Over Head Squat
Squat Snatch
X5 sets rest as needed focus on form
12 DB Snatch
12 K2E
12 Sprawls
X6
Time cap 15 min
Snatch
3-3-3-2-2-2-1-1
Light Wieght work on Technique
20 ring rows
10 burpees
20 lunges
10 box jump overs
60 DU
X4
Time cap 12 min
5-5-5-5-5
70%
15 EMOM ( every min on the min increase by 1 burpee )
3 power snatches (75/45)
1 burpee
3 power snatch
2 burpees
3 power snatches
3 burpees
…..
Core
Single leg pistol
10 each side
30 mountain climbers
Later step with band 10 each way
X3
Complex 4 sets
1 Snatch Grip Deadlift
1 High Hang Power Snatch
1 Hang squat Snatch -
Score is Weight)
Rest as needed 20 min time cap
10 Hang Power Snatch (115/75
15 Bar-facing burpees -
Rest 1:00 between Sets- (Score is Time)
X5
Core
20 birddogs
15 hip bridge
10 knee roations
Strength
Snatch:
- 2-2-1-1-1-1 (Advanced)
- 5-5-5-3-3-3 (Beginner)
Advanced rep scheme go heavier; beginner stay lighter
Conditioning
For time:
- 1000m Row
- 800m Run
- 50 Push Jerks (115#/85#)
- 800m Run
- 1000m Row
Time cap = 25 minutes
Core
3 Sets:
- 60 Mountain Climbers
- 40 Clam Crunches
- 20 Hip Bridges