Category Archives: Uncategorized

Strength  Front squat  2×10@60% 2×8@65% 2×6@70% 2×4@75% 1×15@55% MetCon 10 1 arm kb snatch 53/35 50 air squats  10 1 arm kb snatch 53/35 20 leg kick ups  7 min amrap Followed by: clean and jerk ladder I lift every 10 sec.   

Strength    1 power clean + 1 hang squat clean  3@60% 3@65% 3@70% 3@75% 3@80% MetCon 15 wallballs 20/14 7 pull-ups  5 min amrap  Squat snatch 95/65  5 min amrap  Gymnastics  3×5 tempo dips + ME          

Strength  Back squat  2×8@60% 2×6@70% 2×4@80% 2×2@90% MetCon  4 rounds of: Cindy 50 kb swings 53/35 4 rounds of: Cindy For Time  Gymnastics 45 sec HS hold + 3 hspu      

Strength Deadlift  2×8@60% 2×6@70% 2×4@80% 2×2@90% Snatch grip deadlift  5×5 @ 100% of snatch  MetCon  15 power cleans 135/95  30 sit-ups  10 power cleans  30 push-ups  5 power cleans  30 v-ups  2 Rounds       

Strength  Snatch  Work to 80% with touch and go doubles.  MetCon   “Fight gone bad” 1 min at each station  Wallballs 20/14  SDLHP 75/55 Box jumps 20″ Push press 75/55 Row for Cal Rest  3 rounds    

Strength  1 power clean + 1 squat clean  (20 min to work to a heavy lift)   MetCon   I.  5 HSPUs  15 pullups  20 burpees  Or II.  5 pullups  10 strict push-ups  15 burpees  12 min AMRAP  Core 7x20s hollow holds       

Strength Back squat  2×10@60% 2×10@65% 5×3@60% – 3 sec pause  MetCon  50-40-30-20-10 Double unders  Sit-ups  Buyout: wallballs  Rx- 50@20/14 Rx+- 100@25/16   

Strength  Deadlift  2×8@60% 2×6@65% 3×4@70% Clean pulls  3×4@100% 3×3@110% MetCon  15 air squats  10 push-ups  5 pullups  10 clean and jerks 135/95 3 rounds  Gymnastics  7 min emom  3 strict pullups + 4 pullups (men) 1 strict pullup + 3 pullups (women)    

Strength  Snatch  3 positions- high, mid, ground  Work up to 85% MetCon  10 push-ups  20 kb snatches 53/35 30 goblet squats  40 kb swings  50 double unders  60 sit-ups  17 min amrap  Gymnastics  5xME ring dips    

Strength  Clean – with a pause at the knees  2×2@60% 2×2@65% 2×2@70% 2×1@75% 2×1@80% 2×1@85% MetCon  15 push jerks 115/75 35 air squats  8 min amrap  Gymnastics  4 x 45 sec + ME HSPUs