Warm up–
Jumping Jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
10 min EMOM
1 Snatch Deadlift
1 Power snatches
2 Hang snatch (AHAP)
Conditioning–
21-15-9
Snatch Rx: (95#/65#) Rx+ (135#/95#)
Ring dips
10 min cap
Warm up–
3 min max double unders
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
3 Rounds
1 min max reps at each station
MBC (20#/14#)
T2B
Box jumps (24″20″)
Push up
Double unders
*Scored for total reps
**1 min rest between rds
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
5-5-5-5-5
Conditioning–
1000m Row
then 10 min EMOM
7 Burpees
7 KBS (53#/35#)
* After 1000m row start emom at top of the next min*
Warm up–
Run 400m
10 OHS
Shoulder mobility
Dynamic Stretches
Conditioning–
20 min AMPAP (As many points as possible)
Run 400m
1pt= Back squat (95#/65#)
2pts=Front squat
3pts=Thruster
*Scored for total points*
**Every time bar drops must run 400m penalty, NO resting in any position for more then 10 sec otherwise 400m run penalty.**
Warm up–
50 Double unders
20 Burpees
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5
Conditioning–
15 min AMRAP
5 Deadlift (225#/155#)
10 Pull ups
25 Double unders (50 singles)
15 Sit ups
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
15 min to find Heaviest weight of
1 Deadlift + 2 Hang cleans
Conditioning–
12 min EMOM
5 Hang Cleans (95#/65#)
100m Sprint
Warm up–
Baseball
Shoulder mobility
Dynamic stretches
Conditioning–
100 Double unders (300 singles)
80 Box jumps (24″#/20#)
70 Walking lunges (25#/15#)
60 Push ups
50 Burpees
40 T2B
20 min cap
*Partition reps anyway you want*
**Scored for total reps**
Warm up–
Jumping jacks
Mountaim climbers
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
5-5-5-5-5 (de load)
Conditioning–
30-20-10
KBS (53#/35#)
Pull ups
Push press (115#/75#)
12 min cap
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core Circuit
Conditioning–
5 Rounds
1 min max reps at each station
Row (Cals)
Sit ups
Ring dips
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
10-10-10
rest 90 sec between sets
Conditioning–
18 min AMRAP
200m Suicide sprint
9 Air Squats
6 Deadlift (155/115)
3 Front Squats
