4 Sets: 6-8 Strict Chin-Ups 8 Seated Wide Grip Bicep Curls 10 Seated Dumbbell Tricep Extension 6 Sets: 1:00 Work / 1:00 Rest 24 Double Unders (or 36 Single Unders) 8 Alternating Dumbbell Snatches In Remaining Time left in each minute : Max Burpees to Target
Front Squat Week 1 of 6: 4 Sets 6 Front Squat @ 60–65% Then…. In a 12:00 Window 3 Rounds: 21 Wall Balls 15 Dumbbell Bench Press 9 Deadlifts In Remaining Time: Max Cal Bike
Bench Press (7 Sets) Bench Max Out — Week 2 of 2 7 Sets: 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% 1 @ 95–100% 1 @ 100–105% — Max/PR Attempt Then.. 16 Minute AMRAP 8 Single Arm Alternating Devil’s Press 16 Med Ball Sit-Ups 20 Air Squats
Power Clean (5 x 2) 5 Sets: 2 Power Cleans TNG Then.. Clean pull… Then… For time: 24/20 Cal Bike 24 Wall Ball 12 Clean and Jerks Rest 2:00 18/15 Cal Bike 18 Wall Ball 9 Clean and Jerks Rest 2:00 12/9 Cal Bike 12 Wall Ball 6 Clean and Jerks
Power Snatch (5 x 2) Week 3 of 3 — Snatch 5 Sets: 2 Power Snatches TNG Then… For Time 2-4-6-8-10-8-6-4-2 Shoulder-to-Overhead Pull Ups After Each Round: 100m Run
30 Minute AMRAP 25/20 Cal Row into… 4 Rounds: 10 Dumbbell Bench Press 12 Walking Lunge Steps into… 25/20 Cal Row into… 4 Rounds: 10 Single-Dumbbell Box Step-Ups (5/side) 12V-Ups into… 25/20 Cal Row into… 4 Rounds: 10 Russian KBSwings 50m Farmer Carry into… Max Cal Row in Remaining Time
4 Sets: 6–8 Strict Pull-Ups 8 Incline Dumbbell Curls 10 Push Ups (Close Grip) 4 Sets For Times 6 Lateral Burpees Over the Dumbbell 8 Alternating Dumbbell Snatch 10 Toe To Bar 8 Alternating Dumbbell Snatch 6 Lateral Burpees Over the Dumbbell *Rest 1 Minute between each Set
4 Sets NFT Heavy Sled Pull 30m 15 Close-Stance Heels-Elevated Goblet Squats Rest Heavy Sled Drag 30m 10/10 Bench-Assisted Single-Leg Dumbbell RDLs Rest 1:00 Then… 10 Rounds For Time: 5 Hang Power Cleans 10 Air Squats 20 Double Unders / 30 Single Unders Time Cap: 15 Minutes
Bench Press (8 Sets) Bench Max Out — Week 1 of 2 8 Sets: 5 reps @ 50% 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100–105% — Max/PR Attempt Then… 15 Min AMRAP Buy in:…
Power Snatch (5 x 2) Week 3 of 3 — 5 Sets: 2 Power Snatches Snatch TNG! Then… Snatch Pull (3 x 2) 3 Sets: 2 Snatch Pulls @ 105–115% of 1RM Snatch Then… 10 Rounds For Time 4 Single Arm Alt Devils Press 4 Pull Ups 4 Box Jumps
