On the 5 minutes x 4
90 DU, 30 DB Deads 50/35, 10 MU
*Round 1 and 3 in this order
*Round 2 and 4 in reverse order

Score is accumulated rest

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4 mins on 2 minutes off X 6 rounds

AMRAP

20 skater hops

10 KB snatches

20 jumping squats

10 plank ups (from hands down to elbows and back up)

On the 2:30 minutes
x 6 rounds -
12 thrusters at 95/65,
12 C2B,
12 bar burpees.

Score is total rest

Rest 5 minutes

Then 1 mile run!

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Sets are 45 seconds on/ 15 seconds off
1. AMRAP - Lateral push ups - from plank walk five steps left + 1 push ups + five steps right
2. AMRAP - Power lunges - drop lunge and drive up to high knee
3. AMRAP - DB hang clean to push jerk
x 3 (9 minutes) then
Rest 3 minutes and repeat

Gym closed for coaching Certification

Gym closed for coaching Certification

4 rounds for time

30/20 calories row

20 C2B

10 DB Thrusters 50/35

40’ Overhead Walking Lunge with one DB overhead

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5 minutes on 2 minutes x 4

AMRAP

20 karaoke lengths (10 to the left and 10 to the right)

1 length = 5 steps

10 lateral jumps over odd object

10 bent over odd object rows

10 odd object seated presses

3 minutes to complete

200 m run

20 Box Jump Over

AMRAP single ARM Devil Press 50/35

Rest 1 minute and repeat

Workout ends once you've reached 50 One Arm Devil Press!

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21-15-9

Odd object thruster

Odd object bent over rows

Rest 3 minutes

Homemade Annie

50-40-30-20-10

Sit-ups

Double unders/toe taps

A: Clean clusters

On the 90 sec x 6

3 full cleans at 85%

B: For time

3 rounds of

40 feet of HW

6 MU

24 pistols

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Part A: 21-15-9-6-3

Odd object deadlift

BW man maker

Part B: "Abs of Steel"

45 seconds on 15 seconds off

1- V-snaps

2 - odd object twist

3 - leg raises

x 3 rounds

6 mins on 2 minutes off X 3.

500m run,

25 WBS

20 T2BS

AMRAP DB snatch 50/35

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A:Odd object squat clean thruster

B:Odd object sit-up to a twist

Every round adds up to 21

Start with 1 of A and 20 of B and work your way up by one on A and down by 1 on B so every round equals 21 total reps

PART A: Every 2 minutes x 5

3 rounds of

3 CJ at 135/95 and 3 bar hop burpees

Score is total rest

Rest 5 minutes

Part B: For time

150 DU

30 DL 135/95

15 bar hop burpees

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40 minute EMOM

Odd minute

8 burpees + 16 jumping jack

Even minute:

8 push ups + 16 jumping lunges

3km row
200 DU
100 WB

30 deads at 225/155,
run 1 mile,
4 rope climbs
15 deads 225/155
run 800m
2 rope climb

1 round of 48 DB snatch 50/35 (alternating hands on every rep) and 12 strict pull ups
rest exactly 3 minutes
then 2 rounds of 24 DB OH Lunge step and 12 HSPU,
rest 3 minutes,
and finish with 3 rounds of 12 OH Squats (holding your DB overhead) and 12 T2B.

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3 minutes on 90 seconds off x 6

Always start with 50 DU/skips/toe taps

AMRAP

12 plank squats

12 hollow body rocks

12 hang snatch/KBS

Part A: Nancy

5 RFT of 400m and 15 OHS at 95/65

Part B: Mobility 20 minutes!

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On the minute x 40

10 criss cross

10 jumping jacks

5 V-ups

*Criss cross your feet and then reach for the ground!

A: Clean clusters week 5:
4 RDS on the 90 sec of 4 reps at 80%

9 MInute AMRAP: of
54 DU,
27 push press (45/35 empty bar),
18 C2B.

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30 minute AMRAP

5 odd object deadlifts

9 burpees

12 push ups

"On the 5 minutes X 6 rounds.
400m run,
8 power clean and jerk 155/105,
12 Bar Hop Burpees
Score is total accumulated rest "

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40 minute EMOM

1- ladder karaoke - 10 x (5 karaoke steps left and 5 karaoke steps right)

2- 20 tuck jumps

3- 40 second plank hold

4 - 20 X Med ball (odd object) hang squat clean

1:20 minute on 1 minute off
200m run
AMRAP Single arm devil Press at 50/35
x 6
Rest 4 minutes
3 RFT of
21 WB
15 T2Bs
9 Single Arm Devil's Press

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Partition the movements as you would like:

100 lunges

100 squats

100 odd object deadlifts

100 object press

A: Bench press
Establish an 8 rep max

B: 50-40-30-20-10

DU and DB push press 35/25

Run 1 mile

20 rds of

5 pull ups

10 push ups

15 squats

Run 1 mile!

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12-cal. row

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Accumulate 500 step ups

Start very minute with a 30 second plank

3RFT of

400m run

21 KBS 1.5/1

12 pull ups

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1 minute AMRAP at each station 3 rounds

1 - burpee over an object

2- sit-up to a twist

3 - push ups

4 - odd object hang snatch or swing

5 - Odd object ground to overhead

6 - rest