Strength
Squat Snatch 2×3, 2×2, 3×1
Staggered RDL 3x6e
Side Plank Thread the Needle 3x12e
Conditioning
2×30” on/30” off
1. Box Jump-overs (18”)
2. SA KB Dead Clean (R)
3. KB Step-ups (18”)
4. SA KB Dead Clean (L)
Rx = 24/16kg
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Strength
Push Press 2×5, 3×3
Back Squat 4×8
Mixed Grip Tuck Pull-up (Alternate grip each set) 4×4-8
Conditioning – BTCC #35
3’ AMRAP
50 BW Squats
30 Butterfly Sit-ups
AMRAP Burpees in remaining time
Score to beat: 34 Burpees (Coach John Bruni)
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Strength & Power
KB Complex – 12’ EMOM
3 SA Swing
3 SA Clean
3 SA Snatch
Alternate arms each minute
MB Rotational Slams 3x6e
KB Side Lunge 3x8e
15’ AMRAP
Run 1 Lap around Parking Lot
2 Rounds of:
8 Push-up + KB Pull-across
8e Bicycle …
Strength
Sumo Deadlift 2×8, 3×6
Conditioning
5 RFT: (10’ Cap)
7e SA KB Thruster
7e SA KB BO Row
Rx = 24/16kg
Scaled = 16/12kg
Time to beat: 5:19 Rx (Alex Penner)
Midline Stability – 2-3x
Reverse Plank March x10e
Side Plank Complex x10+10
1. Leg Lifts
2. …
Power Clean + Push Jerk 10×1 on 90” Interval
Front Rack Reverse Lunges 2x7e, 2x5e
Wtd. Plank 3x30s
BTCC #34 – 4’ AMRAP
4 Deload Push-ups
6 Plank Jump-ins
8 Alt. Lunge Jumps
Score to beat: 9 + 2 (Coach John …
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Squat Snatch 7×2
Staggered RDL 3x7e
KB Dead Bug 3x8e
For Time:
16-12-8
Box Jump Overs (18”)
KB Swing (24/16kg)
KB Lunges (Total)
Back Squat 2×5, 3×3
BB OHP 6, 5, 4, 3
L Pull-up (Tuck Pull-up) 4×4-8
BTCC #33Tabata: 8×20″ on/10″ off (alternating for 4 intervals each)
1. Super Burpees
2. V-ups
Score = Total Reps
Score to Beat: 76 Reps (Coach Craig …
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Alt. EMOM x 8’
5e SA KB Clean
3e SA KB Snatch
Every 5:00 x 4 Rounds:
For Time:
10 Lateral Hops over MB
10 MB Side Slams
10 Reverse Burpees*
Run to Stop Sign & Back
Goal is to complete each round in …
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Power Clean & Jerk 7×2
Front Rack Reverse Lunge 4x7e
Side Plank Thread the Needle 3x12e
Beat the Coach Challenge #32 – 4’ AMRAP:
10 BW Squats
20 Mtn. Climbers (Total)
30 Russian Twists (Total)
Score to Beat: 5 Rounds (Coach …
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Deadlift 2×5, 3×3
Wtd. Push-ups 4×6-10
Underhand BO Rows 3×8-12
Running Intervals
8×30” on/30” off
