The Great Plate Debate

Skill:
Plate Ground to Overhead

Workout:
3 Rounds
20 Plate Ground to Overhead (45/35)
20 Overhead Lunge Steps
20 Weighted Sit Up
20 Overhead Lunge Steps
20 Plate Ground to Overhead
Rest 3 min

Extra Credit:
3 Rounds
10 Medicine Ball Hamstring Curl
5 Handstand Push Up Negative

Recovery:
Pigeon Pose
Lacrosse Ball Roll Shoulders

You Want Some Mo:
10 Minutes Every Minutes On The Minute
Odd- 15 Burpess
Even- 15 Knee To Elbows

Borrowed Goods

Skill:
Toes to Bar

Workout:
15 min As Many Reps As Possible
15 Hang Power Clean (115/75)
15 Toes to Bar
20 Box Jump Over (24/20)

12 Hang Power Clean (135/95)
15 Toes to Bar
20 Box Jump Over

9 Hang Power Clean (155/105)
15 Toes to Bar
20 Box Jump Over

6 Hang Power Clean (185/125)
15 Toes to Bar
20 Box Jump Over

3 Hang Power Clean (225/155)
15 Toes to Bar
20 Box Jump Over

Extra Credit:
3 Rounds
20 Hollow Rocks
20 Weighted Calf Raises

Recovery:
Lacrosse Ball Roll Traps
Cobra Pose

You Want Some Mo:
5 Rounds
10 Calorie Row
5 Devils Press (50/35)

This Resistance Is So Accommodating

Strength:
5 Rounds
10 Banded Step Ups (per leg)
20 Wall Ball Sit Up
10 Band Resisted Hip Bridges

Workout:
10m Out and Back
5 Goblet Squat
20m Out and Back
5 Goblet Squat
30m Out and Back
5 Goblet Squat
40m Out and Back
5 Goblet Squat
50m Out and Back
5 Goblet Squat

Recovery:
Kettlebell Smash Quad
Couch Stretch

You Want Some Mo?
2 Rounds
Min
0-2 7 Devil’s Press+ 10' Handstand Walk
Min 2-4 5 Devil’s Press+ 20' Handstand Walk
Min 4-6 3 Devil’s Press+ 30' Handstand Walk


Maxed Out

Skill:
Movement Review

Workout:
3 Rounds
90 sec to Complete
20 Calorie Row
Max Reps Toes to Bar
90 sec Rest
90 sec to Complete
20 Cal Bike
Max Rep Wall Ball (20/14)
90 sec Rest
90 sec to Complete
20 Cal Ski Erg
Max Rep Handstand Push Up
90 sec Rest
*Score is Total Reps Completed

Extra Credit:
3 Rounds
15 Dumbbell Bench Press
12 Dumbbell Rows

Recovery:
Banded Lat Opener
Banded Bully Stretch

You Want Some Mo?
Snatch Deadlift +Hang Squat Snatch + Below Knee Squat Snatch
(1+1+1)
55%
60%
65%
70% (2 sets)
75% (2 Sets)