Tuesday

Strength

3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)

High Hang (Pockets)

Hang (Above Knees)

Floor (Mid-Shin)

This is meant to be done as a warm up and the first set of this should be done super light - like an empty bar.

Power Snatch (8 x 1 - 1 rep every 90 seconds for 12 min.)

Add weight each time if possible!

*Metcon

3 Rounds

20 Power Clean

30 Front Rack Lunge

20 Push Press

Rest 1 Min Between Rounds

Monday

Metcon

Murph

Friday

Strength 

“OUCH”

400m Run

75 flutter kicks

60 sec plank

75 sit ups

60 sec plank

75 crunches

60 sec plank

75 bicycle kick

60 sec plank 

75 flutter kicks

60 sec plank

*Metcon

5 Rounds

10 Barbell Deadlifts

25 Wall Balls

Rest 1 Min Between Rounds

RX Men: 155-245 Deadlift 

RX Women: 105-165 Deadlift 

Thursday

*Strength

5 Rounds

30 Seconds Back Rack Reverse Lunge Right

30 Seconds Back Rack Reverse Lunge Left

30 Seconds Good morning

30 Seconds 1 and 1/2 Rep Back Squat

Rest 2 Min

5 Rounds

30 Russian Twists

10 Slow Candlestick Roll Down

*Metcon

8 Wall Walks or 40 Push Up + Taps

Run 800 Meters

6 Wall Walks or 30 Push Ups + Taps

Run 600 Meters

4 Wall Walks or 20 Push Ups + Taps

Run 400 Meters

2 Wall Walks or 10 Push Up + Taps

Run 200 Meters

Wednesday

Strength

Part 1: Seated Shoulder Press 8 Reps Every Minute for 6 Minutes

Rest 2 mins before moving on to part 2

Part 2: Strict Pull Ups 8 Reps Per Minute for 6 Min

Every minute on the minute for 9 minutes:

min 1 - 12 Lateral Raises

min 2 - 12 Upright Row

min 3 - 12 Reverse Snow Angels

*Metcon

 10 Min AMRAP

(As Many Rounds and Reps as Possible in 10 Min)

1 Dumbbell Squat Clean

1 Burpee Box Jump Overs

2 Dumbbell Squat Cleans

2 Burpee Box Jumps Overs

3 Dumbbell Squat Cleans

3 Burpee Box Jump Overs

RX Men: 40-50 DBs

RX Women: 25-35 DBs

Tuesday

Strength

Shoulder Press (3 x 5 (building)

Push Press (3 -2-2-1-1-1-1) 

*Metcon

80 Double Unders

40 Barbell Power Snatch

20 Pull-Ups

60 DUs

30 Barbell Power Snatch

15 Pull-Ups

40 DUs

20 Barbell Power Snatch

10 Pull-Ups

RX Men: 65-75#

RX Women: 45-55#

Monday

Strength

Front Squat (5 x 5 (Every 2 Min for 10 Min)

Rest 2 mins then move on to

Every 30 Seconds for as long as you can last (up to 10 Min)

3-5 Unbroken Chin Ups

*Metcon

For Time

30 DB Jerks

60 DB Step Up Overs

30 DB Jerks

RX Men: 40-50 DBs

RX Women: 25-35 DBs

Friday

Strength

4 rounds for time

15 sit ups

15 v-ups

30 bicycle crunch

45 second plank

Buy out

 400 meter run. 

*Metcon

4 Rounds

12 Barbell Clean and Jerk

15 Barbell Thrusters

RX Men: 95-115

RX Women: 65-75

Thursday

Strength

Part 1

Every 2 Min for 12 Min (6 Rounds)

12 Sumo Stance RDLs

12 Walking Lunges

RX Men - Try 50#ish DBs

RX Women - Try 30-35#ish DBs

Part 2

8 Min AMRAP

6 Around the Worlds

24 Russian Twists

*Metcon

15 Min AMRAP

(As Many Rounds and Reps as Possible In 15 Min)

5 Burpees

7 Pull Ups

20 Double Unders

Wednesday

Strength (60 secs rest between each set)

Bench Press (4 x 8)

Bent Over Row (4 x 12)

Then 

Take 10 minutes to get as far as you can:

1 Chin Up

2 Push Ups

2 Chin Ups

4 Push Ups

3 Chin Ups

6 Push Ups

…

Take a rest as needed. Perform this unbroken, once unbroken then your done.

*Metcon

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

2 Barbell Hang Power Snatch

2 Weighted Step Ups

4 Barbell Hang Power Snatch

4 Weighted Step Ups

6 Barbell Hang Power Snatch

6 Weighted Step Ups

.....

Get as far as you can in 12 Min.

RX Men: 75-115

RX Women: 55-75

Dumbbell Weights:

RX Men: 40-50 DBs

RX Women: 25-35 DBs

Tuesday

strength

Hang Muscle Clean (5 x 3)

Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)

Front Squat (5 x 3) every 2 mins. 

*Metcon

30 Barbell Back Squats

30 Toes to Bar

30 Box Jumps

20 Barbell Back Squats

20 Toes to Bar

20 Box Jumps

10 Barbell Back Squats

10 Toes to Bar

10 Box Jumps

RX Men: 95-155#

RX Women: 65-105#

Monday

*Strength

Push Press (8-7-6-5-4-3-2-1)

Rest 60 Seconds between sets. Use the same load for all.

Front Rack Hold (3 x 40 Seconds) This should feel heavier than your 1rm.

*Metcon

4 Rounds

Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:

Run 400 Meters

Max Reps Devil Press

NO REST BETWEEN ROUNDS

RX Men: 40# DBs

RX Women: 25# DBs

Friday

STRENGTH

Back Squat 

Strict Press

Warm up

40%x5

50%x5

60%x5

Working sets

75%x5

85%x3

95%x amrap

*CONDITIONING

4 Rounds

30 Double Unders

12 DB Burpee Deadlift

30 Double Unders

12 Burpee Pull-ups 

RX Men: 40-50#

RX Women: 25-35#

Thursday

STRENGTH

3x10 GoodMornings or GHD

*Metcon

For Time

3 Rounds 

400m run

21 Thrusters

Rest 3 mins

3 Rounds 

300m run

15 Thrusters

Rest 3 mins

3 Rounds 

200m run

9 Thrusters

RX Men: 21s-75#, 15s-95#, 9s-115#

RX Women: 21s-55#, 15s-65#, 9s-75#

Wednesday

STRENGTH

Front Squat

Bench Press

*Warm up

40%x5

50%x5

60%x5

*Working sets

75%x5

85%x3

95%x amrap

*CONDITIONING

12 Min AMRAP

20 Alt Power Snatches

20 Supine Toe Touches

20 Alt Lunges (unweighted)

RX Men:40-50+

RX Women:25-35+

Tuesday

*STRENGTH

3x10 dips

3x failure pull-ups 

*CONDITIONING

7 Rounds

12 push up

10 barbell bent over row

6 seated box jump ( sub would be a seated jump squat or goblet squat.) No step ups.

RX Men:95-115+

RX Women:65-75+

Monday

MONDAY

*STRENGTH

Back Squat 

Strict press

Deadlift

*Warm up

40%x5

50%x5

60%x5

*Working sets

75%x5

85%x3

95%x amrap

*CONDITIONING

2 Rounds

Each round is 5 min cycle

400m run

Then AMRAP with time remaining

7 Power Cleans

5 Front Squat

3 Push Jerks

Rest 3 min between each round

RX Men:95-135#+

RX Women:65-95#+