EMOM x4 rounds each
25 Double Unders
30s Chest to wall Handstand hold
“Helen” (15′ Cap)
3 Rounds
400m Run
21 KB Swings
12 Pullups
Tabata Back Squats 20” on/10” off
Go until you reach 75 reps (16 Round Cap)
45/30kg
Hang Power Clean + Squat Clean 3×1+2, 3×1+1
Push Press 4,3,2,1,1
DB SL Hip Thrust 4x8e
For Max reps
0-3’
Power Clean + Jerk (60/40kg)
3-6′
Bar facing burpees
6-9′
Front Squat (60/40kg)
Deadlift 3×4, 3×3
Handstand Pushup 4×5+
Pistol Squat 4×5
2 rounds 1’ on/1’ off
Bike Cals
DB Lying to Standing (40/25lb)
Plate OH Waking Lunge (15/10kg)
V-up
Snatch 6×2
KB Farmer’s Carry 3x40m (2KB’s)
Wtd Plank 3x35s
4 rounds
Max rounds in 3 minutes
3 Power Snatch (45/30kg)
6 Push-ups
9 BW Squats
Rest 1 minute and repeat
Scaling options: Lighter Snatch, or DB Snatch for 3e @40/25lbs
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12’ Power Clean Max
Front Squat 3×4, 2×3 (Last set at ~85%)
Eccentric Pullup 4×5 @5s (kipping or strict up, down slow)
3 rounds for time
300m Run
12 Box Jumps (24/20”)
300m Row
12 Toes to Bar
Deadlift 6×4
DB Renegade Row 4×6 (pushup + Row + row)
Goblet Side Squat 4x6e
4 Rounds on 3′ Interval – no rest between
300m Run then amrap in remaining time..
1. Squat Clean (50/35kg)
2. Handstand Pushup
Repeat
Scale HSPU to box …
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8’ Skill development
1km Row Time Trial
EMOM x5 Rounds
5 Thrusters (AHAP)
5-7 Strict Pullups
25 Double Unders (or 30-40s practice)
Coaches Choice Core Series
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High Hang Squat Snatch 4×2, 3×1
OH Squat 4×4
SA DB Row 4x8e
5’ for max reps following 2-4-6-8..etc
Deadlift
Bar Facing Super Burpee
90” rest
5’ for max reps – same pattern
Power Snatch
Toes to Bar
Rx weights
Deadlift 70/55 (Gr+Y / Black+Gr+2.5)
Snatch 40/28 …
BB Front Rack Lunges 4x7e
Handstand Holds 4×30-40s
Pullup Hold 4x20s
Accumulate 125 reps of following pair in any combo before moving on
Double Unders (Scale to singles for half reps. 100 singles = 50 reps)
V-ups
Accumulate 75 reps of …
Power Clean + Clean Pull 4×2+1, 3×1+1 (last 2 @90% of PC)
Push Press 5×3
Ring Row 4×10-12
4 Rounds for Time
16 Cal Row
8e SA DB Hang Clean + Jerk (40/25lbs)
16 Ab Mat Sit ups
