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:
- 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
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
Warm-up
5 minutes for quality:
- 100m Run
- 10 Dumbbell Front Raises
- 10 Step-ups
- 0:40 Plank
Strength
Push Jerk:
- Every 1:30 x 6 sets
- 1x5 @ 67%
- 1x4 @ 73%
- 1x3 @ 79%
- 1x3 @ 85%
- 2x2 @ 91%
Conditioning
4 Rounds for time:
- Calorie Row (35/26, 30/23, 25/18, 20/15)
- Squat Cleans @ 60% (8, 7, 6, 5)
- 50 Double Unders
Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Dumbbell Presses (each side)
- 10 Banded Pallof Presses (each side)
- 10 Step-ups
Strength
Push Jerk:
- Every 1:30 x 7 sets
- 1x5 @ 67%
- 1x5 @ 70%
- 1x5 @ 73%
- 3x5 @ 76%
- 1x3 @ 70%
Conditioning
4 Rounds for time:
- 200m Run
- 8 Hang Power Cleans (135/95)
- 25 Wall Balls
Conditioning
25 minute AMRAP:
- 15/11 Calorie Row
- 10 Power Cleans
- 10 Front Squats
- 10 Push Jerks
- 200m Run
- 2 Rope Climbs
Skill
Handstand/Handstand Walk Practice
Conditioning
19 minute EMOM (5 Rounds):
- 1st minute = Barbell Movement
- 2nd minute = Calorie Row
- 3rd minute = Burpees
- 4th minute = Rest
The Barbell movement changes each round (5 Rounds). The movements are: Push Jerk, Sumo Deadlift High Pull, Front Squat, Back Squat & Thruster. They do not have to be in that order! You get to chose which Barbell Movement you do on each round, but you must do them all once. Pick a weight that is challenging and try to keep the same weight for all 5 movements. Row and Burpees stay the same each round.
Score = Total reps
Strength
Push Jerk:
- 2-2-2-2-2
Conditioning
20 minute AMRAP:
- 20 Hand Release Push-ups
- 30 Abmat Sit-ups
- 400m Run
Strength
Push Jerk:
- 3-3-3-3-3
Conditioning
7 minute AMRAP:
- 10 Pull-ups
- 15 Box Jumps
- 20 Clam Crunches
*2 minutes Rest*
7 minute AMRAP:
- 10 Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Hollow Rocks
Strength
Push Jerk:
3-3-3-3-3
Conditioning
18 minute AMRAP:
- 10 Burpees
- 30 Wall Balls
- 500m Row
Accessory
3 Sets:
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 20 Sit-ups
Conditioning
”DT”
5 Rounds for time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)
Strength
Front Squat:
- 1x3 @ RPE 8
- 2x3 @ 85% of top set
Conditioning
12 minute AMRAP:
- 5 Power Cleans (155/105)
- 5 Push Jerks (155/105)
- 15 Calorie Row
- 50 Double Unders
Core
3 Sets:
- 1 minute Plank
- 1 minute Rest
Strength
Push Jerk:
- 5-5-5-5-5
Conditioning
For time:
21-15-9
- Box Jumps
- Kettlebell Swings (55/35)
- Burpees
Buy-out = 1500m Row
Accessory
3 Sets:
- 20 Banded Side Steps (each side)
- 20 Dumbbell Bent Over Rows
- 1 minute Plank
Conditioning
”DT”
5 Rounds for time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)
Strength
Snatch Grip Deadlift:
- 3-3-3-3-3
Conditioning
15 minute AMRAP:
- 3 Power Cleans (135/95)
- 3 Front Squats (135/95)
- 3 Push Jerks (135/95)
- 9 Bar Facing Burpees
Strength
Back Squat:
- 3 Pause + 2 Regular
- 5 Sets increasing weight
Conditioning
”DT”
5 Rounds for time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)
Strength
Clean & Jerk Complex:
On the 1:30 x 6
- 3 Power Cleans + 3 Push Jerks
Conditioning
For time:
Buy-in = 15 Clusters (95/65)
Then, 3 Rounds:
- 21/15 Calorie Row
- 15 Chest to Bar Pull-ups
Buy-out = 15 Clusters (95/65)
De-Load Week
Strength
Clean & Jerk Complex:
On the 1:30 x 7
- 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster
Conditioning
For time:
- 10 Power Cleans (65/45)
- 50 Sit-ups
- 10 Front Squats (65/45)
- 50 Push-ups
- 10 Push Jerks (65/45)
- 50 Air Squats
Strength
Push Press:
- 3-3-3-3-3
Conditioning
16 minute AMRAP:
- 15 Calorie Row
- 15 Kettlebell Swings (Rx: 55#/35#)
- 30 Air Squats
“9/11 Tribute”
For Time:
- 2001m Run
- 11 Box Jumps
- 11 Thrusters (Rx: 125#/85#)
- 11 Chest to Bar Pull-ups
- 11 Power Cleans (Rx: 175#/115#)
- 11 Handstand Push-ups
- 11 Kettlebell Swings (Rx: 70#/55#)
- 11 Toes to Bar
- 11 Deadlifts (Rx: 175#/115#)
- 11 Push Jerks (Rx: 125#/85#)
- 2001m Row
Either start with the Run and end with the Row, or start with the Row and end with the Run.
Use one barbell. When switching weights, use a weight where you can add one plate to each side to increase, and then remove to decrease the weight.