Part A:

EMOM x 10 rope climb and 5 HSPU

Part B:

10 RFT of

3 CJ at 135/95

3 Bar hop Burpees

2km row

Directly into

20 RDs of
4 push ups
8 WBs

200m run
15 squat snatches (135/95)
200m run
12 squat snatches
200m run
9 squat snatches
200m run
6 squat snatches
200m run
3 squat snatches

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15 rounds for time!

20 lunge steps holding an odd object

10 odd object thruster

10 odd object sit-up to a twist

A: 25 MIN EMOM -

1. 40 feet of handwalking

2. 30 WB

3. 20 T2Bs

4. AMRAP Single Arm Devil Press

5. Rest.

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40 min EMOM -

1. 10 per leg of single leg reach to the ground and jump

2. 10 per side of Plank hops (start in plank and jump both your feet together to one side

3. 20 criss/ cross

4. 10 karaokes - 1 karaoke = 5 steps right, 5 steps left

5 - Rest

A: One the 2 minutes x 9
2 full cleans at 90%

B: 21-15-9
HSPU
Cal row

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50 DU/toe taps

25 plank to side kicks

15 power lunges

10 odd object clean and jerks

5 burpees

Rest 1 minute

X 5 rounds

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 "

At home Zoom option at 6AM or Noon
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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