Strength
Hang Power Snatch + OH Squat
3×3+3
3×2+2
Conditioning
8’ AMRAP
10 Box Jump-overs
10 KB DL HP (24/16kg)
15e Bicycle Twists
3’ Rest
8’ AMRAP
10 Rocket Jumps
10 KB Swings (24/16kg)
15e Mtn. Climbers
Strength
Back Squat 2×6, 3×4
L Pull-up / Sit-position Pull-up 4×5-8
BB OH Press 2×8, 2×5
SL Hip Bridge 3×10-15e
Conditioning – Beat the Coach Challenge #31
4’ AMRAP:
6 Push-up Jump-ins
9 Butterfly Sit-ups
12 Reverse Lunges
Score to beat: 5 + 2 (John …
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Strength
10’ EMOM
2 Turkish Get-ups
Alternate arms each minute
Goblet Side Lunges 3x8e
KB Suitcase Carry 3x30m/e
Conditioning
Every 3:00 x 6 Sets:
Run 1 Lap around Parking Lot
*Aim to increase speed on each set.
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Strength
Power Clean + Front Squat + Push Jerk
3×2+2+2, 3x2x(1+1+1)
Conditioning
12’ AMRAP
10 Alt. SA KB Row
10 Alt. SA KB Swing to Goblet Squat
10 Burpees over the KB
Rx = 24/16kg
Midline Stability
3 Rounds: 0:30 on/0:10 off
1. Dead Bugs
2. Reverse …
Strength
Deadlift 2×6, 3×4
Wtd. Push-ups 4×6-10
Inverted Rows 3×8-12
Box Step-down 3×6-8e
Conditioning – Beat the Coach Challenge #30
2 Rounds For Time:
8 Reverse Burpees*
16 Sit-throughs
24e Russian Twists
*Scaling option: 8 Squats + 8 Sit-ups
Time to beat: 2:45 (John Bruni)