FRIDAY workout

FRIDAYwarmup
2 rounds
1:00 cardio
10 arm circles both ways
5 db shoulder press + 5 push press + 5 push jerks
15 ring rows

10 min to work up to a heavy set of
3 barbell shoulder presses + 2 push presses + 3 push jerks

CIRCUIT
21-15-9 thrusters (95)
4-3-2 light rope pulls / rope climb

CIRCUIT
21-15-9
DB Bench Press
Barbell Hang Power Cleans (light rx clean)

EXTRAS
2-3 sets
8-12 single arm DB shoulder press, one knee on the ground.
15 seated band rows

THURSDAY workout

Thursday
warmup
2 rounds
1:00 bike
30s wall sit
15 squats
10 arm circles both ways

2 rounds for time
30/24 bike (legs only)
15 back squat (60%)
30/24 bike (legs only)
12 back squats
30/24 bike (legs only)
9 back squats
no rest b/t rounds

EXTRAS
1 round – FAST
40/32 cals
20 sandbag burpees
40/32 cals

Wednesday workouut

WEDNESDAYWARMUP
2 ROUNDS
1:00 row
10 DB deadlifts
10 inchworms
10 pushups
10 ring rows

DEADLIFTS & BENCH PRESS
4 SETS OF 6 @65%+
ADVANCED
3X3 85%+

CIRCUIT
4 rounds
8 jumping/kipping pullups/bar muscle ups
40 squats
80 double unders %
*18 min time cap*

EXTRA
1 min max pushups
1 min max chinups (extra band)
x2

Tuesday

Warmup
2 rounds
1:00 row
15 DB shoulder press
15 KB swings
30s plank

Barbell Shoulder Press
3 sets of 6 @60%+
ADVANCED
3 sets of 3 @85%+

4 rounds
20 Weighted Sit ups
16 DB Push Presses /Kipping HSPU
8 Dumbbell Power Snatches 100/70

Bike

3 rounds:
30/24 cal mod/fast
rest :30
15/12 cal fast
rest :30
30/24 cal mod
rest :90 b/t rounds.

Mondays Workout

Monday2 rounds
1:00 bike
15 overhead squats
15 ring rows

Squat Snatches
4 sets of 5 with 60%+
ADVANCED
2@75%
2@80%
1@85%
1@87.5%
1@90%

CIRCUIT
18-14-10-6-2
jumping pullups
9-7-5-3-1
squat snatches (heavy rx)

ADVANCED
9-7-5-3-1
kipping pullup
squat snatch (heavy rx)

Monday-Sat

MONDAYWarmup
2 rounds
1:00 bike
15 squats
10 snatch grip deadlifts
10 overhead squats

Back Squat
3×3 @84%

CIRCUIT

E4MOM 16
21/15 cal bike
12 bar Facing burpees
7 Snatches (heavy rx)
* if you don’t finish the round by 3:00, do 2 less burpees

TUESDAY
Warmup
2 rounds

1:00 row
15 db shoulder press
10 db cleans

CIRCUIT

5 clean and jerk 185
4 clean and jerk 205
3 clean and jerk 225
2 clean and jerk 245
1 clean and jerk 265

Barbell Shoulder Press
4×5 @74%

CIRCUIT
21-15-9

cal row
Strict HSPU

WEDNESDAY
Warmup
2 rounds

1:00 bike
15 light db thrusters
15 ring rows

Deadlift
4×5 @74%

CIRCUIT

3 rounds
30 Wallball 20/10
3 light rope pulls/ rope climbs

Rest 3:00

3 rounds
3 lengths bear crawl/ 2 lengths hs walk
3 light rope pulls/rope climbs

THURSDAY
Warmup
2 rounds

1:00 cardio
10 pushups
15 ring rows
8 Single arm-single db deadlift

Bench Press
4×5 @76%

CIRCUIT

4 rounds

8 Strict Pull-Ups/ Bar Muscle-Up
16 Dumbbell Squat Snatch 50/35 8 x100/70

FRIDAY
Warmup
2 rounds

1:00 bike
15 squats
15 db shoulder press

Front Squat
1 set every 2:00 until you fail
70%, add 3% every set

CIRCUIT

100/80 cal row
80 wallball 20/14
60 Weighted Situps
40 box jump over 24/20 (no touch)
20 Push Jerks (100% of shoulder press)

SATURDAY
Warmup
3 rounds
1:00 row/ski
10 db deadlifts

CIRCUIT
4 rounds
20/16 cal bike
10 lengths sandbag carry (bear hug)
20/16 cal bike
Rest 3:00 b/t rounds.

CIRCUIT
30/25 cal ski
20 burpee box jump over 24/20
10 sand bag clean 150/100

Rest 3:00

10 sandbag clean 150/100
20 burpee box jump over 24/20
30/25 cal ski

Sunday Funday Partner Workout

Found on a shirt:
1. Show up and do the work
2. Abandon your ego
3. NOBODY cares what your time was
4. EVERYBODY cares if you cheated
5. Effort earns respect

SUNDAY
Warmup
3 rounds
12/10 cals
30s wall sit
10 arm circles each way
12 squats touching your hands flat to the ground

With a partner
Partner 1
20-19-18…2-1 calories
Partner 2
AMRAP
5 sandbag cleans
5 situps

Partner 1 does 20 calories while partner 2 does as many rounds as possible of cleans and situps.
When partner 1 finishes 20 calories, partners switch.
Each partner must do 20-19-18…all the way down to 1 calorie.

Solo
20,19…2,1Calories/Runs
Situps
Light Sandbag Cleans

Change to today’s workout

Since we did Murph yesterday today’s workout will be this instead;

TUESDAY
WARMUP
2 rounds
1:30 row
10 DB deadlifts
10 KB swings

Clean
2×2 at 75%
2×2 at 80%
2×1 at 85%
2×1 at 87.5%

Clean Pull
BEGINNERS 3×5@ heavy RX
ADVANCED 3×3 102.5%

Starting by 20 minutes to the end of class.
Metcon (Time)
60/50 cal bike
20 bear hug sandbag carrys 150/100
60/50 cal bike

Monday to Friday Workouts

MONDAY
2 rounds
1:00 bike
12 squats
10 arm circles each way
15 ring rows

Squat Snatches
1 from the ground + 1 from above the knee
2 sets at 75%
1 set at 80%
1 set at 82.5%

Back Squat
3 sets of 3 at 84%

CIRCUIT
5 rounds
7 squat snatches (heavy rx)
9 strict pullups/ real bar muscle ups

EXTRAS
3 rounds
8-12 straight bar curls
20 V ups
6 Ring dips, 3s lowering

TUESDAY
WARMUP
2 rounds
24/20 cal bike
15 squats
15 db shoulder press

Squat Cleans
1 from the ground + 1 from below the knee
2 sets @ 75%
1 set @ 80%
1 set @82.5%

CIRCUIT
10 rounds
5 power cleans (70%)
8 Heavy DB Shoulder Press
ADVANCED
10 rounds
3 power cleans (70%)

3 Strict Deficit HSPU

EXTRA
3 rounds
45s db raise hold
10 db reverse flys

WEDNESDAY
WARMUP
2 rounds
1:00 row
10 DB Deadlifts
10 hanging knee raises
30s plank on hands

Deadlift
3×3 @ 84%

CIRCUIT
2 rounds
25 Toes to bar
30/24 Cal Assault Bike
16 Dumbbell Snatch 100/70
-Rest 2:00 b/t rounds-

Accessory Work
4 rounds
10 high box jumps
30s handstand hold or 2 lengths handstand walk

THURSDAY
WARMUP
2 rounds
1:00 ski or row
15 squats
10 arm circles each way
15 db shoulder press

Power Snatches

then
Power Clean & Split Jerks

BEGINNERS – work to a heavy set of 5 on each
ADVANCED – work to a heavy single on each
If you fail twice you’re done

CIRCUIT
E5MOM 20
20 wall balls
12 DB front squat 50s/35s
3 lengths DB Walking lunge 50s/35s

FRIDAY
WARMUP
2 Rounds
1:00 row
15 KB swings
10 pushups
30 thick mat hops

Every 30s for 7.5 minutes
1 Power Clean + Push Jerk 70%

Bench Press
3×3 @84%+

CIRCUIT
3 rounds
100 double under
20 kettlebell deadlifts (25% in each hand)
*or 15 w/ 66% barbell

TEAMs of 2-3
10 rounds each
15/12 Ski erg calories as fast as possible

SATURDAY
3 rounds
1:00 cardio
10 squats
10 arm circles each way
10 ring rows
10 knee pushups

EMOM 20
1. Row 15/12 cals
2. Bike 15/12 cals
3. 50 double unders (%)
4. 5-10 burpees (your choice)

AMRAP 15
40 double unders (%)
30 situps
20 light KB swings
10 calories

Tuesday to Sunday workouts

TUESDAY

WARMUP
3 rounds
1:00 bike
15 squats
15 DB shoulder press
15 ring rows

Squat cleans
4 sets of 3 at 75%+
ALTERNATED WITH
Barbell Shoulder press from the rack
Same reps/percentage

Back Squat
4×5 @72%

9-7-5
Thruster (Heavy rx)
Strict pullups/bar muscle up

Rest 4:00

21-15-9
Thruster (120% of light rx)
Jumping/Chest to Bar pullups

EXTRAS
3 sets
DB or EZ bar curls x10-12
DB face pulls x10-12

WEDNESDAY
WARMUP
3 rounds
Row 20/16 cals
15 DB push jerks
30 thick mat hops

Push Jerks
4 sets, work to a heavy set of 3
ALTERNATED WITH
Deadlifts
4×5 @72%

CIRCUIT
3 Rounds
90 Double Unders (%)
30 Weighted situps/GHDs
3 lengths bear crawl /2 lengths Handstand walk

EXTRAS
ALTERNATE
Hip thrust
3 sets of 10
DB step ups
3 sets of 10 R/L

THURSDAY
**Saturday/Sunday will be recovery/makeup day from now on**

WARMUP
3 rounds
20/16 cal row
10 pushups
15 ring rows
15 DB shoulder press

Bench Press
4×5 @72% +

CIRCUIT
8-6-4-2
Rope Climb/ light rope pull
16-12-8-4
Deficit HSPU 6"/ heavy DB push press (60/40)
*20/16 cal row after each round or 16/12 ski

EXTRAS
3 sets
10 shrimp squats R/L
6 length sandbag carry 150/100

FRIDAY
WARMUP
3 rounds
1:00 cardio
5 snatch grip deadlifts
5 high hang snatches
5 overhead squats
5 snatch balances

Squat Snatches
Without resting
2 reps @85%, 2 reps @87.5%, 2 reps @90%

Clean and Jerk
Without resting
2 reps @77.5%, 2@82.5%, 2@87.5%)

Overhead Squat, from the floor
4 sets of 3, work up to something challenging

CIRCUIT
15 Deadlifts (66%)
50 Wallball 20/14
15 Deadlifts

SATURDAY
WARMUP
2 rounds
1:00 run
10 arm circles both ways
20s hang from a bar

With a partner, "I go, You go"
50 farmer carries, HEAVY
50 Sandbag carries
20 bear crawls
2:00 hanging knee raise hold
5:00 wall sit
4:00 handstand hold
3:00 hollow body
4:00 lunge hold (do left and right before switching)
100 cal bike or row
100 cal opposite
100 burpees

Time left? Practice something

SUNDAY

Did all the workouts this! Take a day off crazy!

Wednesdays workout

WEDNESDAY

WARMUP
3 rounds
1:00 row
10 db deadlifts
10 knee Pushups

EMOM 6
5 Power snatches (light Rx)
Must do all 5 without putting the bar down

DEADLIFTS
3×10 @60%
Minimum 2:00 rest
If you need less than 2:00, it’s too light
Add weight if easy

Circuit
It’s a surprise
Salma said "it’s not too bad"

5 May, 2019 17:32

MONDAY
warm-up
2 rounds
20/16 row
15 squats
15 knee swings
15 pushups

NOT ALTERNATING
BEGINNERS
Squat snatches
5×5 starting with light rx, add if easy
Snatch grip Deadlifts
3×5 with 50% of deadlift
Back Squats 3×5 with 75%
ADVANCED
Squat snatch (3×3 @80%)
Snatch Pull (3×3 @95%)
Back Squat (3×3 @82%)

Circuit
5 rounds
24 dumbbell snatches (50/35)
12 Bench Press 185#
8 burpees

TUESDAY
warm-up
2 rounds
20/16 bike
15 squats
10 double dumbbell deadlift

BEGINNERS
Squat clean
3×5 starting with light rx and adding if easy
ADVANCED
Squat Clean (3×3 @80%)

Circuit
2 rounds, 3:00 rest btwn rounds
12-9-6
Sandbag Clean 150/100
Box Jump 30/24"(as high as possible)

With time remaining:
Bent over row x12
4 lengths Single arm overhead carry R/L
45s hang from bar
45s handstand hold

WEDNESDAY
Warm-up
2 rounds
24/16 bike
16 walking lunges
15 DB shoulder press

3 push press + 2 push jerks
work to a heavy 3+2
AND
Deadlift (3×3 @82%)

Circuit
2 rounds
2 lengths Single arm overhead walking lunge (50/35)
1 legless rope climb and 10 ring rows
OR 20 ring rows

Rest 3:00

2 rounds
3 lengths Front Rack Walking Lunge (50/35)
1 legless rope climb and 10 ring rows
OR 20 ring rows

Rest 3:00
2 rounds
4 lengths Walking Lunges DB at sides
1 legless rope climb and 10 ring rows
OR 20 ring rows

THURSDAY
Warmup
3 rounds
12/10 cals or runs
10 squats
15 arm circles
30s wall sit
30s hang from bar

5 Rounds:
24/20 Calorie Bike or Row
6 lengths Farmer Carry 70/50

E4MOM 16
1:00 Max calories/runs
1:00 Rest
1:00 Max Burpees
1:00 Rest

FRIDAY
warm-up
2 rounds
Cardio 1:00
10 DB deadlifts
10 squats
10 DB shoulder press

BEGINNERS
5x 20 rep kb swing heavy
Or do advanced.
ADVANCED
Power Clean
1×3 @75%
2×2 @80%
2×2 @82.5%
1×2 @85%

ALTERNATE
Front Squat
3×5 @70%+ (beginners)
3×3 @82% (advanced)
AND
Barbell shoulder press, no rack
3×5 @70%+ (beginners)
3×3 @82% (advanced)

Metcon (Distance)
Every 3:00 until the end of class
2 lengths of walking lunges (50/35)
Max runs
No rest

SATURDAY
warm-up
2 rounds
1:00 cardio
10 squats
10 arm circles
15 ring rows

BEGINNERS
15 min to do max sets of either
3 power snatches + 3 overhead squats + 3 snatch grip deadlifts
Or
3 power cleans + 3 front Squats + 3 push jerks
(as much weight as you can with perfect technique)

ADVANCED
Including empty bar warmups
0-9min
Snatch (Heavy Single)
9-15 min
Clean and Jerk (Heavy Single)

4 rounds
7 strict pull-up
10 Thruster (heavy rx)
7 strict pull-up
10 Power Cleans (same weight)

Accessory
4 sets
10 heavy DB push press /deficit HSPU
20 hip thrust (share stations with each other if necessary)

SATURDAY
So what you missed.

Thursday to Saturday workouts

THURSDAYIf you missed Wednesday’s workout, do it today. **The one on the board at the gym. Not the one you were sent.**

FRIDAY
Warm-up
2 rounds
1:30 ski or row
15 knee pushups
15 goblet squat (light)

2 Power Cleans + 2 Front Squats + 2 Split Jerks
6 sets starting with light rx clean
ADVANCED:
1 Power Clean + 1 Front Squat + 1 Split Jerk
1 Sets @65%, 2 Set @ 70%, 1 Sets @75% of Clean

1 and a quarter rep Front Squats
4 sets of 4 starting at 55%
Bench Press
4 sets of 5 @74%

Accessory
10:00 for quality
0:45 handstand hold
0:45 pull up bar hang
0:45 hollow rock hold

SATURDAY
Warm-up
2 rounds
30/24 cal row or ski (24/20)
15 light db thrusters
10 pushups

THRUSTERS
5 sets of 8 with light rx, add weight if you can
ADVANCED
5 sets of 3 starting with heavy rx and adding to max weight possible

Metcon (Time)
2 person team
60/50 Cal. Ski
60 Push Up
60 Touch and Go Power Snatches heavy rx
60 Push Up
60/50 Cal. Ski
*scale to 1/2 reps if alone

Metcon (No Measure)
4 Rounds (Not For Time)
10 Bent Over Row
15 Hip Extension

Monday-Wed workouts

MONDAY
Warm up
2 rounds
24/20 call bike
10 arm circles both ways
10 snatch grip deadlifts
10 overhead squats

Snatch Pull (3×3 @80%)

Squat Snatch (3×3 @70%)

Back Squat (4×5 @70%)

Metcon
Every 3min x7
8 burpee box jump 24/20"
18/15 calorie bike
8 sandbag cleans
Rest
*Stop at 2:30 regardless

TUESDAY
Warm-up
2 rounds
1:00 run
10 dumbbell deadlifts
10 knee pushups
15 ring rows

2 Clean Pulls + 3 Cleans
2 sets at 70%, 2 sets at 75%

Deadlifts and
4x 4 @75%
Barbell bench press
4×8 @60%++

2 sets
12-9-6
Strict Pullups
Barbell shoulder press from the grounds (60%)
Rest 3:00 b/t sets

WEDNESDAY
Warm-up
2 rounds
5 bodyweight split jerks per side
10 arm circles each way
15 knee pushups
10 stationary lines per side
10 ring rows

Split Jerk with 2s pause in lunge (alternate legs)
5×2 @70% of clean

4 sets
Straight bar curl with 5sec lowering
10-12 reps
Band pull aparts
20 reps

Metcon
100ft DB Lunge (50lb/35lb)
21 ring dips
100ft DB Lunge (50lb/35lb)
15 ring dips
100ft DB Lunge (50lb/35lb)
9 ring dips

17 April, 2019 11:59

MONDAY

Warm-up

2 rounds

20/16 cal bike

10 overhead squat empty bar

10 deadlifts (bar)

10 Single leg glute bridge hold R/L

5 high lateral step ups R/L

EMOM 10

1 Snatch Pull + 1 Squat Snatch (65%)

Back Squat (4×5 @70% +5#)

Metcon

2 Rounds

21-15-9

DB Deadlift (57%)

DB Bench Press (70lb/45lb)

Extra

1:00 hollow rock

1:00 superman hold

1:00 Sandbag hold 150/100

TUESDAY

Warm-up
2 round

20/16 cal row

15 empty bar front squats

50 mat hops

15 db shoulder press

1 Hang Clean + 1 Squat Clean

2 sets at 65%, 2 sets at 70%

Metcon (Time)
80-60-40-20
Double Under
25-20-15-10
Wall Ball


Accessory Work

4 sets
10 glute ham raise
10 upright Row R/L

WEDNESDAY

Warm-up
40/32 cal bike

3 rounds

10 db shoulder press

10 empty bar deadlifts

10 empty bar jerk catches with straight arms

15 ring rows

Push Jerks

4 sets of 3 from the floor

starting at 40% of clean

Deadlifts

3 sets of 5 @ 70%+5#

Metcon (Time)
30/24 Cal Assault Bike
30 Chest-to-bar pull-up
20 Overhead Squat (165lb/115lb)
Rest 3:00
Metcon (Time)
20 Overhead Squat (165lb/115lb)
30 Chest-to-bar pull-up
30/24 Cal Assault Bike

THURSDAY

Metcon (No Measure)

Warm-Up

3 rounds

10 runs

0:45 wall sit

10 ring rows

1:00 plank


AMRAP 30

40/32 cal Bike or Row
4 Lengths Single-Arm Farmer Carry ea.
10 DB Reverse Flys
20 Cossack Squats
500m ski

Practice Something

FRIDAY

Warm-up
2 rounds
20/16 cals or run
50’ banded side step
25 Banded Squat
15 Push Ups

Complex
1 Power Clean + 1 Front Squat + 1 Jerk
2 Sets @70% (clean)

2 Set @ 75%


Front Squats from the floor

& Bench Press

4 sets of 5 @72%

Metcon (Distance)
AMRAP 12
4 lengths of forward sled (100/80) no more than 50% of bodyweight
Bike with no arms 1:00 or until partner finishes

Metcon (No Measure)
Accessory
12:00 for quality
6 lengths double dumbbell front rack carry moderate/heavy
15 Reverse Hyper
10 single leg deadlift (1 kettlebell)
3 lengths dumbbell single arm overhead carry per side

SATURDAY

Warm-up
2 rounds
20/16 cal bike
10 Ring Row
10 empty bar front squats

10 muscle snatches

Squat Snatches

Still learning

5 sets of 4 with light RX

Perfecting

2 set of 1 @ 70%

2 set of 1 @ 75%

2 set of 1 @ 80%

Back Squats

3 sets of 10

start at 50%

Metcon (Time)
2 person team – only one person can lift at a time

40 Power Snatch (70%)
40 Power Clean and Jerk (70%)
40 Muscle-Ups
20 reps of each if alone if alone

Metcon (No Measure)
3 Rounds
1:00 Plank
10 strict ring dips
10 strict toe to bar
10 strict deficit hspu
1:00 Alternating Leg V-Up
*1 Min Rest between rounds.

Week of April 8 workouts

MondayWARMUP
2 rounds
Bike 20/16 cals
15 rings rows
10 squats
10 pushups

2 sets, 3:00 rest bt sets
3 rounds
3 rope climbs
12 box jumps (24"/20")

BACK SQUATS
4 sets of 10 @55%+
and
SINGLE ARM DB SHOULDER PRESS
8-12 reps

METCON
10 rounds
4 strict pullups
8 pushups
12 squats

TUESDAY
WARMUP
2 rounds
10 runs
50 plate hops
10 double DB deadlifts
15 DB shoulder press

SQUAT SNATCHES
0-10 minutes to:
Level 1 – sets of 5 starting with empty bar
Level 2 – work to a heavy single
10-15 minutes to:
Level 1&2 – sets of 3 snatch pulls with last squat snatch weight

METCON

100-80-60
Double Under
20-15-10
Strict HSPU/Heavy DB Shoulder Press
10-8-6
Sandbag Clean 150/100

WEDNESDAY
WARMUP
2 rounds
20/16 cals on Machine of your choice
15 Squats
10 Empty BB Muscle Snatch

3 rounds
20 Wallball 20/14
6 Squat Snatch (66%)
Rest 5:00

Metcon (Time)
3 rounds
20 GHD Sit Up
5 Clean and Jerk (63%)

DEADLIFTS & RING ROWS
level 1 – 4 sets of 8 reps (55%+)

level 2 – 4 sets of 2 reps (85%+)
RING ROWS – 2s pause, 3s lowering
level 2 do false grip

THURSDAY
TBD

FRIDAY
WARMUP
2 Rounds
20/16 cals
10 double db deadlifts
30s handstand hold
10 db thrusters

1 Round
30 Very Heavy DB Snatches (level 1)(100/70)
50 DB Snatches (level 2)(50/35)
then
40/30 cal row
100′ HS walk/125′ bear crawl

1 Round
21-15-9
Dumbbell Thruster 50/35
*400m Row after each set of thruster

Deadlifts
3 sets of 5 @ 70% + 5 pounds

SATURDAY
WARMUP
2 rounds
20/16 cal bike
15 ring rows
15 squats
10 empty bar clean and jerks

9-7-5
clean & jerks (45%)
18-14-10
pullups

rest 3:00

11-10
clean & jerks
22-20
pullups

AMRAP 9
25/20 cal bike
33 squats

rest 3:00

AMRAP 9
25/20 cal bike
15 pushups

Thursday

Warmup
3 rounds
20/16 cals
10 squats
10 ring rows
10 pushups

E3MOM 185 jump squats
8 burpees
Run, row or bike as far as possible

EMOM 16
Bike 40s
Row 40s
Double unders 40s
Plank 40s

April 1st workouts

MONDAYWARMUP
2 rounds
15 squats
10 Pushups
15 ring rows

FRONT SQUATS
5 sets of 5 @70%
AND
DB BENCH
5 sets of 12

METCON
40-30-20 Pushups
*2 heavy rope pulls after each set
I have
Straight into without rest
20-15-10-5 DB Raises and Band Pressdowns
*2 light rope pulls after each set

TUESDAY
WARMUP
2 rounds
24/20 Cal bike
0:45 wall sit
5 squats
15 light DB shoulder press

Barbell Shoulder Press
3 sets of 8 @60%
And
DB Stationary Lunge
3 sets of 8 per leg, 3s lowering

METCON
2 sets, 2:00 rest b/t
3 sounds
24/20 Cal bike
15 unbroken wallballs

WEDNESDAY
WARMUP
2 rounds
1:00 bike
Without putting the bar down
5 deadlifts
5 back squats
5 overhead squats
5 push jerks

BACK SQUAT
3 sets of 12 @50%+

SQUAT SNATCHES
3 sets of 3
3 sets of 2
3 sets of 1

"GRACE"
For time
30 Clean & Jerks (135/95)
Target time 3:00
Time cap 6:00

THURSDAY
To be determined

FRIDAY
WARMUP
2 rounds
Row 20/16 cals
15 knee pushups
15 ring rows

SKI
3×1:45 on/0:45 rest
Then
ROW
3×1:45 on/0:45 rest

AMRAP 12
3-6-9-etc
Bench Press (52%)
3-6-9-etc
Strict Pullup

DEADLIFT
3 sets of 3 @80%

ACCESORIES
3 SETS not for time
12 barbell rows
15-20 back extensions 30" box

SATURDAY
WARMUP
2 rounds
24/20 cal bike
10 empty bar deadlifts
5 front Squats
10 push jerks
10 knee pushups

CLEAN & JERKS
EMOM 10
Starting at 60% and adding

0:00-5:00
21-15-9
Front Squats from the floor (55%**)
Bar facing burpees
5:00-9:00
Rest
9:00-14:00
9-15-21
Bar facing burpees
Front Squats from the floor
** If no front squat Max take 90% of back squat Max and right it in for front squat Max

This weeks workouts – Subject to change

MONDAY
Warmup
2 rounds
20/16 cal bike
20 alternating v-ups
10 light db shoulder press

METCON
3 Rounds
3:00 on, 2:00 rest
20/16 cal bike
20 GHD Situps/weighted Situps
Max strict barbell shoulder press (60%)

DEADLIFTS

3 sets of 6 reps (70%+)

METCON
60 heavy wallballs
40 toes to bar
20 clean & jerks (60%)

TUESDAY
Warmup
2 rounds
1:00 ski
15 ring rows
7 burpees

METCON
30/24 Cal ski
20 ring rows to standing/pullups
30/24 cal ski
20 bar muscle ups
30/24 cal ski
* do your best to do your sets of 20 in 2 sets each

3 rounds
10 Burpee box jumps overs (24")
75 double unders
10 power snatches
3 rope climbs/light Rx rope pull

WEDNESDAY
Warmup2 rounds
20/16 cal bike
15 squats
10 light db shoulder press

3 Power Cleans + 1 Jerk
4 sets, starting at 55% or
light rx. add weight.

Front Squats
3 sets of 6 @ 70%

METCON
E8MOM 24
6 minutes to complete:
25/21 cal bike
50 air squats
75′ front rack walking lunge (40/30)
rest 2:00

15-12-9 Sandbag clean
HSPU/Barbell push press (90% of
shoulder press)

THURSDAY
E3MOM 30
Row 1:00
50 double unders
5 Burpees

FRIDAY
Warmup
2 rounds
20/16 cal row
20 plate hops
10 empty bar muscle snatches

3 rounds
100 double unders
10 squat snatches (75%)

2 sets, 5:00 rest b/t sets
150′ front rack walking lunge (50/35)
8 ring muscle ups to stand/ring muscle ups
75′ hs walk/ 60 hs taps/ 150′ bear crawl
8 ring rows to stand/ring muscle ups
150′ front rack walking lunge (50/35)

SATURDAY
Warmup
2 rounds
1:00 row
15 squats
10 light db shoulder press

1400/1200m row
60 wallballs
35 Heavy DB Shoulder Press

2 sets
30 GHD Situps
20 Heavy DB Snatches (75/50)
30 Toes 2 bar
20 Heavy DB Snatches (75/50)