WARM UP
5-8 MINS SNATCH BALANCE & SNATCH SQ WARM UP DRILL
BARBELL
12 MIN EMOM
-1 POWER SNATCH + 2 OHS
CONDITIONING
30-20-10 REPS FOR TIME
-KB SWINGS 53/35LBS
-KB GOBLET SQUATS
**RX+ (70/53LBS)
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6 MINS EASY
-20 ALT. ARM/LEG QUADRUPED HIP EXT.
-8 DB WINDMILL /SIDE 15/10LBS
-20 SINGLES
AEROBIC CONDITIONING
20 MIN CLOCK
-10 BENT KNEE SIT UPS
-10 D-BALL SLAMS 20/10LBS
-200M RUN
REST 30s
COOL DOWN
5 MINS EASY ON A MACHINE
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3X 8 SINGLE ARM BANDED LATERAL RAISES/ARM + 3 PLANK WALK OUT
ACCESSORY WORK
A) 4X8 BARBELL Z-PRESS, REST 1 MIN
B) 4X8 BENT OVER BARBELL ROW, REST 1 MIN
CONDITIONING
6 RFT
-12 BOX JUMPS 24"/20"
-8 DB DEVIL PRESS 20/15LBS
-25 DOUBLE UNDERS
**RX+ (30"/24", 35/25LBS DB, 40 DOUBLE UNDERS)
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3 RDS EASY
-10 BANDED LATERAL SQ WALK/SIDE
-8 DOWN DOG WALKS
AEROBIC CONDITIONING
20 MIN CLOCK
-20/16 CAL ASSAULT BIKE
-10 BURPEE BROAD JUMPS
REST 1 MIN
COOL DOWN
400M WALK
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3X200M RUN + 10 MED BALL CLEAN SQ 20/14LBS
CONDITIONING (TEAMS OF 2)
4 RDS FOR TIME
-40 CAL BIKE/ROW (ALT. BETWEEN BIKE AND ROW)
-30 PULL UPS
-20 FRONT RACK LUNGES 115/75LBS
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3X 10 SCAPULAR PUSH UPS + 10 DB BENCH PULL OVER
STRENGTH
4X10 CLEAN GRIP BENCH + AMRAP UNBROKEN PUSH UPS, REST 3 MINS
CONDITIONING
10 MIN AMRAP
-20 WALL BALLS 20/14LBS
-20 ALT. DB SNATCH 50/35LBS
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WARM UP
3 RDS EASY
-20 WALKING LUNGES
-20 SUPERMAN BACK EXT.
-20 SINGLE UNDERS
AEROBIC CONDITIONING
20 MIN CLOCK
-150M/100M ROW
-8 DOWN DOG WALKS
- 20 BOX STEP UPS 20"/18" (WEIGHTED OPTIONAL)
REST 45s
COOL DOWN
-5 MINS STRETCHING (PIGEON STRETCH/ADDUCTOR STRETCH)
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3X 100M RUN + 10 BARBELL MUSCLE CLEANS + 10 BARBELL FR SQUAT 45/35LBS
REST 30s
CONDITIONING
5 RFT
-400M RUN
- 12 HANG CLEANS 95/65LBS
-12 KNEES TO ELBOWS
**RX+ (115/75LBS, T2B)
CORE WORK
4X30s DB WEIGHTED SIDE PLANK HOLD/SIDE
REST 1 MIN
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6 MINS EASY
-50 FT BEAR CRAWL
-8 SIDE PLANK ROTATION/SIDE
-20 JUMPING JACKS
AEROBIC CONDITIONING
8 SETS
-12/9 CAL ASSAULT BIKE
-20 BANDED MONSTER WALK (FORWARD ONLY)
-20 D-BALL SLAMS 20/10LBS
REST 1 MIN
COOL DOWN
5-8 MIN STRETCHING (COUCH STRETCH/ SEATED SUPINE TWIST STRETCH)
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3X 50 FT QUADRUPED CRAWL + 30s TWISTED CROSS STRETCH/SIDE
ACCESSORY WORK
A) 4X10 DB WEIGHTED BOX STEP UPS 20"/18", REST 1 MIN
B) 4X8-10 RING PUSH UPS, REST 1 MIN
CONDITIONING
FOR TIME
-40/30 CAL ASSAULT BIKE
-40 DEADLIFTS 185/130LBS
-40 BURPEES OVER BAR
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3 RDS EASY
-50 FT BEAR CRAWL
-20 SUPERMAN BACK EXT.
-20 AIR SQUATS
AEROBIC CONDITIONING
20 MIN CLOCK
-200M RUN
-40 SINGLE UNDERS
-10 V-UPS
REST 60s
COOL DOWN
5 MINS EASY ON A MACHINE
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3X200M RUN + 6 BURPEE BROAD JUMPS
CONDITIONING (TEAMS OF 2)
4 RFT
-400M RUN
-20 KB SWINGS 53/35LBS (BOTH TEAMMATE MUST FINISH 20 REPS EACH)
-3 WALL WALKS (EACH TEAMMATE MUST FINISH 3 REPS EACH)
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3X8 DOWN DOG WALK + 30s SPIDERMAN LUNGE STRETCH/SIDE
ACCESSORY WORK
A) 4X6 DBL DB SINGLE LEG RDL/LEG, REST 1 MIN
B) 4X60s WEIGHTED PLANK, REST 1 MIN
CONDITIONING
13 MIN AMRAP
-12 WALL BALLS 20/14LBS
-6 BURPEES
- 3X40M SHUTTLE RUN (20M DOWN/BACK)
**RX+ (30/20LBS WB, BURPEE BOX STEP UPS, KB FARMERS CARRY 53/35)
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3 RDS EASY
-20 BENT KNEE SIT UPS
-8 DB WEIGHTED WINDMILL/SIDE (WARM UP WEIGHT)
AEROBIC CONDITIONING
3 MIN ON, 1 MIN REST FOR 6 SETS
-200M RUN
-15/12 CAL ROW
-AMRAP UP DOWNS
COOL DOWN
5 MINS EASY ON A MACHINE
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3 SETS (BARBELL WARM UP) , REST 30s
-6 CLEAN GRIP DEADLIFTS
-5 CLEAN PULLS
-4 MUSCLE CLEANS
-3 FRONT SQ
BARBELL
12 MIN EMOM
-2 CLEAN SQUAT SINGLES @ 70-75%
CONDITIONING
9 MIN AMRAP
-10 STOH 95/65LBS
-10 PULL UPS
**RX+ (115/75LBS, C2B PULL UPS)
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3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s COUCH STRETCH/SIDE
STRENGTH
5X3 BACK SQ @ 3211 TEMPO, REST 2 MINS
CONDITIONING
12 MIN AMRAP
-20 SINGLE ARM OVERHEAD WALKING LUNGE (10R/10L) 50/35LBS
-15 TOES TO BAR
-10 BURPEE BOX JUMPS 24"/20"
**RX+ (70/50LBS, GHD SIT UPS, 30"/24" BOX)
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