Friday

A. Every :90 x 6 sets

2 Power Snatch + 1 Overhead Squat

Notes: Build over the 6 sets, dropping the bar between each lift. Stand up completely from your power snatch before you start your overhead squat. The goal is to focus on hitting full extension on your power snatch before you get under the bar, then stabilize at the top of the lift and control your overhead squat trying not to move your feet.

B. For time:

40/30 Cal row

40 Back squats (95,65)

-

30/24 Cal row

30 Power snatch

-

20/15 Cal row

20 Shoulder to overhead

-

10/7 Cal row

10 Burpee pull-Ups

Thursday

A. As Many Rounds as Possible in 30 Minutes:

200m Run

24 Sit-ups

12 Strict chin-ups

-

200m Run

48 Air squats

24 Pushups

-

200m Run

24 Russian kettlebell swings

12/9 Cal row

Wednesday

A. Every 2:00 x 5 sets

6 Deadstop deadlifts

Note: These should be between 55-65%. The focus should be on maintaining position, the bar speed can slow down but each rep should look exactly the same. No raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position.

B. For Time:

Buy in: 30/24 Cal Echo bike

4 Rounds:

40 Double unders (60 singles)

20 Alternating bodyweight lunges

10 Toe to Bar

Cash out: 30/24 Cal Echo bike

Monday

Part A: Backsquats

Every 2:00 x 8 Sets

Set 1: 8 at 50%

Set 2: 6 at 60%

Set 3: 4 at 70%

Set 4: 1 at 80%

Set 5: 1 at 90%

Set 6: 1 at 95%

Set 7: 1 at 97%

Set 8: 1 at 100%

Part B: For Time

30 Wallballs

300m Run

20 Pull-ups

200m Run

10 Power Cleans

100m Run

10 Power Cleans

200m Run

20 Pull-ups

300m Run

30 Wallballs

L3: 185/125 + C2B (instead of PU)

L2: 155/105

L1: 115/75

Friday

A. Every 2:00 x 5 sets

5 Hang Squat Clean @ 60-70%

B. As Many Rounds as Possible in 14 minutes:

200m Run

2 Deadlifts (55% of 1RM)

2 Bar Facing Burpee

200m Run

4 Deadlifts

4 Bar Facing Burpees

200m Run

6 Deadlifts

6 Bar Facing Burpees

200m Run

8 Deadlifts

8 Bar Facing Burpees

200m Run

8 Deadlifts

8 Bar Facing Burpees

200m Run

10 Deadlifts

10 Bar Facing Burpees

--

And so on, adding 2 deadlifts and 2 bar facing burpee each round. The run always stays at 200m.

Score is total rounds and reps. Every 50m on the run = 1 rep!

Thursday

A. 3 Sets of Kettlebell Mixed Carried Walks

50 Meters Per Side

B. 4 Rounds For Time:

500/450 m Row

8 Strict Chin Ups

16 Dumbbell Bench Press (50,35)

24 Bodyweight walking lunges

Wednesday

A. Every 2:00 x 4 sets

8 Deadstop deadlifts @ 55-65%

B. 3 Rounds:

400m run

30 Push-ups

20 Wall balls (20,14)

10 Hang Power Cleans (135,95)

Tuesday

A. Every 1:00 x 7 sets:

1 strict press

These should all be at the same weight, it's hard to give top end % for strict press because the line for make/miss is so fine. The goal is for all 7 reps to be challenging with no misses.

B. As Many Rounds as Possible in 15 Minutes:

Bike for Max cals (sub all machines and running for big classes)

Starting at 0:00 and every 3:00 complete:

20 Double unders (or 30 Singles)

10 Toe to bar

5 Dumbbell Box Step Overs (24/20)

Bike for remaining time or the 3 Minutes

Score is total Bike Calories

Monday

A. 5 Sets:

5 Back squats @ 77-82% of your 1rm

3 Back squats @ 82-87% of your 1rm

1 Back squat @ 85%+

1 Back squat @ 87%+

1 Back squat @ 89%+

B. For Time:

15-12-9-6

Cal Row

Shoulder to Overhead (115,75)

immediately into...

6-9-12-15

Pull Up

Front Squat

Score is total time for the entire workout.

Friday

A. 6 Sets of:

Every :90 x 6 sets

3 Snatch Balance

B. Every 3:00 x 4 Rounds (12 minutes total)

5 Hang Power Clean (115,75)

5 Front Squats

5 Shoulder to Overhead

30 Double Unders (or 45 singles)

Max Cal Row in Remaining time of 3:00.

Thursday

A. Superset 2 Sets:

2 Sets:

15 Band Face Pulls

:20 Second Glute Bridge Plank Hold

:30 Sec Dead Hang

Rest 60 seconds between sets

B. For Time:

10/7 Cal bike

10 Hammer curls (35,20)

10 Weighted sit ups ( dumbbell)

20 Farmers hold Walking Lunges

15/12 Cal bike

15 Hammer curls

15 Weighted sit ups ( dumbbell)

20 Farmers hold Walking Lunges

20/15 Cal bike

20 Hammer curls

20 Weighted sit ups ( dumbbell)

20 Farmers hold Walking Lunges

25/20 Cal bike

25 Hammer curls

25 Weighted sit ups ( dumbbell)

20 Farmers hold Walking Lunges

Wednesday

A. Superset 5 Rounds:

Every 2:00 x 5 sets

5 Deficit RDL

4/4 Large Deficit Farmers Hold Lunge

B. For Total time:

4 Rounds:

3 Deadlifts (50% of your 1RM)

6 Toe to bar

40/35 Cal Row

4 Rounds:

3 Deadlifts

6 Toe to bar

Tuesday

A. Strength Super Set:

3 Strict Press

4 Each Arm Gorilla Row

B. 6 Rounds:

:90 Seconds of Work / 1:00 Rest

100m Run

9 Double Dumbbell Thrusters (50,35)

Max Rep box jumps in remaining :90 second window

Score is total Box Jumps

Monday

A. 5 Sets of 5 Backsquats at 70-80%

B. 5 rounds for Time:

10 Pull-ups

5 Clean and Jerk (135,95)

8 Bar facing burpees

4 Power Snatch

Friday

A. For Time:

10 Power Snatch (135,95)

20 Box Jump Overs (24,20)

10 Power Cleans

40/35 Cal Row

10 Power Cleans

20 Box Jump Overs

10 Power Snatches

Thursday

A. 3 Sets:

8 Hanging Leg Raises

10 Weighted Sit Ups (your choice)

Rest 1:00 between Sets

B. 3 Rounds for Time:

20/15 Echo

15 Kettlebell Swings (53,35)

30 Body weight Lunges

500/400 Row

12 Strict Pull UPS

30 Dumbbell Bench Press (50,35)

Wednesday

A. 5 Rounds of 5 Deficit RDL’S

B. As Many Rounds as possible in 12:

300 Meter Run

6 Burpee Pull Ups

9 Over head Squats (135,95)

Tuesday

A. Strict Press 4 Sets of 5 @ 50% of One Rep Max

B. EMOM 15 (3 Rounds)

Min 1: 40 DUs (60 SUs)

Min 2: 20 Pushups

Min 3: 6 Each Leg Single DB Box Step Ups

Min 4: AMRAP Alt DB Hang Snatch

Min 5: Rest

score is alt DB Hang Snatch

Monday

A. Backsquats 5 sets of 3 @80% of 1 Rep Max

B. Buy In: 50/40 Echo

Into:

5 Rounds

12 Wallballs (20,14)

9 Hang Power Cleans (135,95)

6 Toes To Bar

Friday

A. 3 Sets

5 Tempo RDL (5 seconds down, 5 seconds up)

B. 3 Sets

9-6-3

Clean and Jerk (95/65)

Burpee Box Jump Over (24/20)

-Rest 3 minutes between sets-