A: 16 Rounds of 30 seconds of work, 10 seconds of rest of Rowing
B: For Time:
10 Thrusters (75/45) – 1 Burpee
9 Thrusters – 2 Burpees
8 Thrusters – 3 Burpees
7 Thursters – 4 Burpees
6 Thursters – 5 Burpees
5 Thursters – 6 Burpees
4 Thursters – 7 Burpees
3 Thursters – 8 Burpees
2 Thrusters – 9 Burpees
1 Thursters – 10 Burpees
A: 4 Rounds of: 20 seconds of work, 10 seconds of rest of Rebound Jumps to a 4” – 8” height.
B: Max height “box” jumps – focusing on hip/leg extensions.
C: 12 Minute AMRAP of:
25 Double unders (75 singles)
25 Weighted Lunges
25 Push Jerks (95/65)
A: 1000m Row Time Trial
B: A: 3 Alternating sets of:
Max reps (to failure) of Goblet Squats
Bent Rows
Floor Presses
Rest 30 seconds between rounds
C: 10 minute AMRAP of:
100m sprint
10 Power snatches (75/55)
10 Overhead Squats (75/55)
10 Burpees
A: 30 minutes of Clean Clinic
B: 4 rounds for time of (20min Cap)
20 Hang Power Clean (95/65)
20 Push Presses (95/65)
20 Box Jumps (20/24)
200m Run
Open Gym — by signup only. 9-10 or 10-11.
A: 7 Rounds for Time of:
10 Med Ball Clean and Press
10 Hand Release Push-ups
10 Snatches (Barbell)
10 Air Squats
B: 2020m Row
A: Working to max height “box” jumps
B: 5 Rounds for Time of:
20 Russian KB Swings (53/35)
100 Single Unders
A: 3 Alternating sets of:
Max reps (to failure) of Goblet Squats
Bent Rows
Floor Presses
Rest 30 seconds between rounds
B: 12 Rounds of 20 seconds work, 10 seconds of rest: Rowing
5 rounds for time of:
12 push press
12 pushups
12 deadlifts
12 sit-ups
A. 5.5.5.3.3.3.2.2.1 Clean (Yes, with a squat)
B. 3 rounds for time of:
– 200m Row Sprint
– 3 Front Squat
21 – 15 – 9 For time of:
– Push Presses
– Burpees
Rest 5 Minutes
800m Run For Time
Sunday Fun Day at home
8 Rounds For Time of:
– 100m Farmer Carries
– 15 Back Squats
A. 5×5 Strict Press (if using KB or DB 5 reps on each side)
B. 8 minute AMRAP of:
– 16 Overhead Squats
– 16 V-ups
– 16 Box Jumps
A. 15 Turkish Get-ups
B. 5 Rounds For Time:
– 100m Sprint
– 5 Burpees
– 30 Kettle Bell Swings
12 minute AMRAP of:
– 7 Push-ups
– 7 Squat
– 7 KB Swings
– 7 Box Jumps
– 7 Sit-ups
Rest 5 minutes
For time:
– 15 Clean and Jerks
– 15 Front Squats
A. 5×5 Sumo Deadlifts
B. 3 Rounds of:
500m Row
20 Good Mornings
20 Back Squats
4 min AMRAP of
8 Power Snatches
16 Box Jumps
Rest 3 minutes
8 min AMRAP of
8 Squat Snatches
16 Lunges
Rest 3 minutes
4 min AMRAP
4 Overhead Squats
8 Hang Snatches
Sunday Fun Day
400M Run/Row
10 Thrusters
20 Hang Power Snatch
30 Push-ups
40 V-ups
50 Hang Squat Clean
40 V-ups
30 Push-ups
20 Hang Power Snatches
10 Thrusters
800M Run/Row
Recent Comments