10:00 AMRAP 10 Thrusters 45/35 10 V-Ups 10 Up Downs Then… Clean warmup. Every 1:15 x 8 Sets 1-8 2 Clean Pulls 2 Power cleans (singles) Sets 8-12 1 Power clean Then… 5 rounds (1:30 on/1 min off): 6 Hang Power Cleans 135/95 5 S2OH 4 Burpee pull-ups Max Box Jumps in remaining time
Push Jerk (week 1 of 4) EMOM 10:00 O: 3 Push jerks E: 4/4 Gorilla rows Finisher: 1 max effort set of empty BB bradford press Then.. For Time: 15 Power Snatch 75/55 15 Cal Row 12 OHS 12 Cal Row 9 Squat Snatch 9 Cal Row Rest 1 Min….and go back up
Every 2:00 x 5 (week 5 of 6) 1 Enderton front squats complex into… 5 BACK squats Start at about 55% of your 1rm front squat Then.. 4 Rounds For Time: 40 Double Unders 30 Sit-ups 20 Walking Lunges with Farmers Hold 10 Single arm devils press
10 Rounds For Time 12 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 60% *Every set of each movement need to be unbroken. Then… 5 Sets For Times : 8 DB Hang Power Cleans 6 Double DB Front Squats 4 Devils Press 6 Double DB Front Squats 8 DB Hang Power Cleans Rest…
For Time: 40 Toes to Bar 10 Wall Walks 40 Kettle Bell Swings 20 Box Jump Overs 32 Toes to Bar 8 Wall Walks 32 Kettle Bell Swings 16 Box Jump Overs 24 Toes to Bar 6 Wall Walks 24 Kettle Bell Swings 12 Box Jump Overs Then…. Every 2:00 for 18:00 5 Rep Deadlift…
3 Sets: 15 Empty BB press 10-12 Band pull aparts 15+ Bent over flys with light DBs or Plates :20 Dead Hang from pull-up bar” Then.. (week 4 of 4) EMOM x 10: Odd: 2 Push press Even: 8-10 Alt Delt raise front and side — Finisher: 1 max effort set of push press @…
Every 2:00 x 5 (week 4 of 6) 1 Enderton front squats complex into… 5 BACK squats Start at about 50% of your 1rm front squat Then… For Time: 4 Alt DB Snatch 4 Single arm DB OH Lunge Steps on R 4 Single Arm DB OH Lunge Steps on L 4 Pull Ups /c2b…
Snatch Complex Every 1:15 x 8 Min 1-5 2 Hang power snatch above the knee 1 Hang power snatch below the knee 1 Power snatch off the floor Min 6-8 1 Power snatch Then… 14:00 AMRAP: 5 Box Jumps 10 Bench press 15 Wall-balls 20/15 Cal row
Closed Sunday and Monday! ——— 12 Rounds For Quality & Time 10 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 55% *Each set of a given movement needs to be completed unbroken Then…. 15:00 AMRAP 50′ DB Front Rack Walking Lunge @ 35/25 16 DB Burpee Deadlift 50′ DB OH Walking Lunge 16/12…
2 Supersets: 6 DB curls with palms up 8 Hammer curls Wall Sit + Monster Band Reps x 30 seconds Copenhagen Plank x 30 seconds (Each Side) Then… 20:00 AMRAP 20 RKBS 100m Run/row 20 Sit-ups 100m Run/row 20 Burpees 100m Run/row 20 Russian Twists 100m Run
