A.
8 sets:
Front Squat x 1 rep @ 85-90%
B.
for time:
4 rounds:
15 WBS
9 burpee box jumps
300m run
3 rounds:
12 WBS
6 burpee box jumps
200m run
2 rounds:
9 WBS
3 burpee box jumps
A.
8 sets:
Front Squat x 1 rep @ 85-90%
B.
for time:
4 rounds:
15 WBS
9 burpee box jumps
300m run
3 rounds:
12 WBS
6 burpee box jumps
200m run
2 rounds:
9 WBS
3 burpee box jumps
A.
8 sets: split jerk
Sets 1-2 = 2 reps @ 65-70% of 1RM
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 75-80%
Sets 7-8 = 1 rep @ 80-85%
B.
5 sets:
2 mins to complete:
10 Hang Power snatch (95/65)
60 DUs
max cal row
rest 2 mins between sets
score = total cals rowed
A.
Four sets:
incline bench press 2 sets of 6 reps, 2 sets of 4 reps
Single-Arm DB Row x 8-10 reps/side
B.
18 mins of total work
6 min amrap: 800m run buy in + max Cindy
6 min amrap: 600m run buy in + max Cindy
6 min amrap: 400m run buy in + max Cindy
“Cindy”
5 pull-ups
10 push ups
15 air squats
A.
3RM Back squat
B.
then 3-4 drops sets for 3 reps at -10% less
C.
8 min amrap:
2 front rack lunge steps (135/95)
2 TTB
4 front rack lunge steps (135/95)
4 TTB
6 front rack lunge steps (135/95)
6 TTB
…and so on, following the pattern
A.
6 sets:
clean deadlift + clean
B.
for time:
10 power cleans (155/105)
3 wall walks
8 power cleans (155/105)
3 wall walks
6 power cleans (155/105)
3 wall walks
4 power cleans (155/105)
3 wall walks
2 power cleans (155/105)
A
6 sets:
2 front squats
B.
for time:
21 front squats (135/95)
21 pull ups
15 front squats (155/105)
15 CTB pull-ups
9 front squats (185/125)
9 bar muscle ups
A.
8 sets:
Split Jerk
Sets 1-2 = 3 reps @ 60-65% of 1RM
Sets 3-4 = 3 reps @ 65-70%
Sets 5-6 = 2 reps @ 70-75%
Sets 7-8 = 2 reps @ 75-80%
B.
5 sets:
in 2:30, complete:
300m run
15 push press (75/55, Rx+ 95/65)
max reps TTB
rest 90s between sets
score = total reps TTB
A.
deadlift 4-3-3-2-2-2
B.
3 rounds for max reps:
1 minute of rowing (max calories)
1 minute of Russian KBS (62/44)
1 minute plank hold
1 minute of DUs
1 minute rest
A.
Four sets:
incline barbell bench press x 6 reps
single arm DB row x 8-10 reps/side
B.
18 min amrap:
400m run
immediately followed by…
Three rounds of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
A.
back squat
work up to a top set of 3 reps @ RPE 8
B.
4 drops sets of 3 reps at -10% less
C.
for time:
1-2-3-4-5-6-7-8-9-10
double KB front squats (53/35)
burpee box jumps (24/20)