STRENGTH (12 min)
12 min EMOM:
2 high hang power snatch
*aim for about 75% of 1RM across all sets
*bar in hip crease w/ long arms
(Score: Weight)
WORKOUT (15 min)
15 min AMRAP:
10 alt. DB hang clean & jerk (1x 50/35)
20/15 cal bike
30 unbroken double under
(Score: Rounds/Reps)
WORKOUT (16 min)
4 rounds for time:
200m run
20 sit up
20 DB deadlift (2x 50/35)
(Score: Time)
STRENGTH (16 min)
Every 2 min for 8 sets:
2 tempo/pause front squats (15×3)
*aim for 65-75%+ across all sets
*5 sec pause in the bottom, rest as needed at top
(Score: Weight)
WORKOUT (16 min)
16 min EMOM:
Min 1: 20/15 cal row
Min 2: max wall balls (20/14)
(Score: lowest wall ball reps in a minute)
STRENGTH (14 min)
Every 2 min for 7 sets:
Build to heavy complex of…
1 snatch balance + 1 overhead squat
*start first set at around 50-60% of snatch and then build
(Score: Weight)
WORKOUT (12 min)
5 rounds for time:
3 ring muscle up
10 overhead squat (75/55)*
30 double under
*Increase OHS weight each round…
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105
*12 min cap
(Score: Time)
WORKOUT (23 min)
9 min AMRAP*:
21 KB deadlift (1x 70/53)
15 cal bike
9 up-down broad jumps (6’/4’)
6 KB suitcase carry (50-ft) (1x 70/53)
3 shuttle run (50-ft)
*Immediately into…
3 min rest
6 min AMRAP (same as above)
2 min rest
3 min AMRAP (same as above)
*pick up where you left off after each rest
(Score: Rounds/Reps)
WORKOUT (14 min)
On a 28 min running clock…
For time:
10 wall walk
21 thruster (95/65)
9 rope climb
15 thruster (95/65)
6 rope climb
9 thruster (95/65)
3 rope climb
*14 min cap
(Score: Time)
Immediately into post-workout strength…
POST-WOKOUT STRENGTH (14 min)
In remaining time, build to…
1 heavy cluster
(Score: Weight)
WORKOUT (20 min)
4 rounds for time:
500/400m row
10 burpee box jump over (24/20)
15 toe to bar
*20 min cap
(Score: Time)
STRENGTH (16 min)
16 min EMOM:
Min 1: 3 push press
Min 2: 3-5 tempo/negative chin-ups (53×0)
*Push press: start at 50% and build to 70-80%+
*Tempo/negative chin-up: slow 5 sec descent, 3 sec hang at bottom, then pull back to top
(Score: Push press weight)
WORKOUT (12 min)
2 x 5 min AMRAP*:
5 shoulder to overhead (135/95)
10 front rack lunge (135/95)
*2 min rest between each 5 min AMRAP
*start back from the top in 2nd AMRAP…score is lowest rounds/reps
(Score: Lowest rounds/reps of the 2 AMRAPs)
STRENGTH (16 min)
Every 4 minutes for 4 sets:
6 tempo front squat (31X3)
*aim for 55-65% of 1RM
*slow 3 sec descent, 1 sec hold at bottom, then drive to top
(Score: Weight)
WORKOUT (15 min)
15 min AMRAP*:
100 double unders
100 wall balls (14/10)
50 overhead squats (45/35)
50 floor press (35/20)
*1 leg-less rope climb after each movement
(Score: Rounds/Reps)
WORKOUT (25 min)
Teams of 2…
On a 25 min clock:
100 cal bike buy in
In remaining time…
AMRAP:
10 50-ft DB bear crawl (50/35 x2)
20 up-down deadlift (50/35 x2)
30 American KB swing (70/53)
(Score: Rounds/Reps)
