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Front Squat Test 1 RM Then….. 21 Jerks 135/93 400m Run 15 Jerks 400m Run 9 Jerks 400m Run
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9am OLY 10:15am ENDURANCE 11:15am YOGA 18 Min AMRAP – OUTSIDE 100m Run 100m Farmers Carry, 70’s/53’s 200m Run 100m Farmers Carry 300m Run 100m Farmers Carry *Continue this pattern until time runs out 18 Min AMRAP – INSIDE 10 Rounds 5 Burpees 10 Box Jumps 15 DB Snatches *Max Cal Bike or ski with...
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11 MIN AMRAP 100m Sled Pull 200m Run 11 MIN AMRAP 6 Single Leg RDL, 53/35 9 Single Arm Push Press, 53/35 12 Single Arm OH Lunge, 53/35 11 MIN AMRAP Ladder (3-6-9-12…..) Sandbag Cleans Toes 2 Bar
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Power Clean Barbara 5 Rounds 1 Power Clean 185/133 20 Pullups 1 Power Clean 185/133 30 Pushups 1 Power Clean 185/133 40 Sit Ups 1 Power Clean 185/133 50 Air Squats *Rest 3 Minutes after each round. Each Round is a sprint. Total time includes 3 minute rest periods*
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Run or Row Sprints:3 x 400m *Rest 2-3 min between Then… 3 Rounds 50 Double Unders 40 SA DB Cleans, 50/35 30 DB Step-overs
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Upper Body Last Week of Cycle: a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then…… Hard Cindy-AMRAP 20 Minutes 5 Bar Muscle Ups (sub with 10 Pullups) 10 HSPU 15 Front Squats 135/93
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EMOM 10 Min 1 Snatch Pull + 2 Hang Snatch Then… For Time 800m Run 21 Hang Power Snatch, 95/63 12 Burpees over Bar 600m Run 15 Hang Power Snatch 12 Burpees over Bar 400m Run 9 Hang Power Snatch 12 Burpees over Bar
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Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. Nasty Squirrels 3 Rounds 50 Air Squats 5 Rope Climbs 15′ 10 Hang Power Cleans 135/93
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AMRAP 18 Minutes 50m Rt arm Waiter Carry 53/35 50m Lt arm Waiter Carry 100m Sandbag Carry 400m Run And….. AMRAP 18 Minutes 5 Strict Pullups 10 Weighted Pushups 45/25 15 Thrusters 45/33 30 Double Unders
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Deadlift: 3-3-3 Then… 12 Min AMRAP 12 Cal Bike, Row or Ski 12 Deadlifts, 225/153 12 Wall Ball Shots, 20/14
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