Skill:
Snatch Review
Workout:
30 Hang Power Snatch (135/95)
*8 min Time Cap
Post Workout:
After 10 min Rest
Teams of Three
2k Ski Erg
Recovery:
Foam Roll Lats
Deep Lunge Hip Flexor Stretch
You Want Some Mo:
Accumulate the Following:
2 min L-Sit
3 min Wall Facing Handstand
4 min Plank
*Partition As Needed
Strength:
20 min to Complete
5-4-3-2-1
Thruster
*All sets come from the floor
Accessory:
3 Sets:
60’ Backward Sled Drag
20 Medicine Ball Crunch
Conditioning:
10-8-6-4-2
Squat Clean (115/75)
*50 Double Under after each set
You Want Some Mo:
5 Rope Climb
25 Wall Balls (20/14)
3 Rope Climb
25 Wall Balls
1 Rope Climb
25 Wall Balls
Skill:
Movement Review
Workout:
3 Rounds for Max Meters
On a 4 min Clock
3 Rounds
12 Kettlebell Swing (70/53)
8 Box Jump (24/20)
*Row for Meters with time remaining
Rest 4 min
Extra Credit:
3 Rounds
10 Medicine Ball Hamstring Curls
15 V-Ups
Recovery:
Lacrosse Ball Roll Achilles
ONF Hamstring Stretch
You Want Some Mo:
4 Rounds
Double Kettlebell Complex
5 Russian Swings
5 Cleans
5 Push Press
5 Front Squat
*Work Up to Heaviest Load
Skill:
Dumbbell Review
Workout:
In Teams of Two
1-2-3-4-5-6-7-8-9-10
Dumbbell Power Clean (50/35)
Dumbbell Front Squat (50/35)
*Partner A does 1:1 then Partner B does 1:1
Post Workout:
50 Toes to Bar
50 Push Ups
*Complete in as few sets as possible
*Rest as long as needed between sets
Recovery:
Cobra Pose
Foam Roll Quads
You Want Some Mo:
5 Sets
5 Muscle Up Ice Cream Makers
3 Wall Climb
*Rest As Needed
Strength:
15 min to Complete
Barbell Bent Over Row
8-8-8-8
Accessory:
3 Sets:
12 Dumbbell Hammer Curls
24 Hollow Rock
Conditioning:
8 Rounds
12 Kettlebell Sumo Deadlift High Pull (70/53)
6 Strict Handstand Push Up
Recovery:
Banded Pec Opener
Banded Lat Opener
You Want Some Mo:
Snatch Pull + Power Snatch + Hang Squat Snatch
(2+1+1) @ 65% (2 Sets)
(2+1+1) @ 70% (2 Sets)
(2+1+1) @ 75% (2 Sets)
*Reset for each Snatch Pull
*Link the Power Snatch and Hang Squat Snatch together
Skill:
Movement Review
Workout:
In Teams of Two
8 min As Many Rounds As Possible
10/8 Calorie Bike
10 Burpees
Rest 4 min
8 min As Many Rounds As Possible
30 Double Under
10 Deadlift (185/125)
*One person does 1 AMRAP while their
partner does the other. They switch and
pick up where their partner left off.
Extra Credit:
3 Rounds
15 GHD Sit Up
15 Dumbbell Bench Press
Recovery:
Doorway Stretch on Wall
Banded Floss Hamstrings
You Want Some Mo:
800m Sled Drag (90/45)
If you have a vest, wear it.
Strength:
Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 80%
Accessory:
3 Sets:
6 Seated Box Jump (36/30)
50’ Sled Push
Conditioning:
15 min As Many Rounds As Possible
200m Run
*Alternate Effort with a Partner
Recovery:
Couch Stretch
Deep Lunge Hip Flexor Stretch
You Want Some Mo:
3 Rounds
750m
Rest 5 min
20 Strokes Per Min for 250m
25 Strokers Per Minute for 250m
30 Strokes Per Minute for 250m
Skill:
Kipping Review
Workout:
21-15-9
Push Press (95/65)
Pull Up
-Rest 3 min-
15-12-9
Push Press (115/75)
Chest to Bar
-Rest 3 min-
9-6-3
Push Press (135/95)
Bar Muscle Up
Extra Credit:
3 Rounds
150m Ski Erg Tricep Extension
15 Dumbbell Reverse Fly
Recovery:
Foam Roll Lats
Lacosse Ball Roll Shoulders
You Want Some Mo:
32 Rounds
1 Power Clean @ 70%
Every 15 sec
Skill:
Ring Muscle Up
Workout:
12 min As Many Rounds As Possible
150 Wall Balls
90 Double Under
30 Ring Muscle Up
Extra Credit:
3 Rounds
20 Banded Tricep Extension
10 Straight Bar Bicep Curls
Recovery:
Couch Stretch
Lying Doorway Stretch (Scorpion Hold)
You Want Some Mo:
Every :30 for 6 min
2 Power Snatch
65% of 1 Rep Max
Strength:
15 min to Complete
Strict Press
4-4-4-2-2-2
Workout:
21-15-9
Slam Ball (40/30)
Push Up
-At 5 min Mark-
15-12-9
Slam Ball (40/30)
Push Up
-At 10 min Mark-
12-9-6
Slam Ball (40/30)
Push Up
Extra Credit:
3 Rounds
1:00 Hollow Hold
10 Strict Chest to Bar Pull Up
Recovery:
Banded Bully Stretch
Lacrosse Ball Roll Chest
You Want Some Mo:
Snatch Balance
3 @ 60% (2 Sets)
3 @ 65% (2 Sets)
2 @ 70% (2 Sets)
2 @ 75% (2 Sets)
Game:
Lilly Pad “Rock Paper Scissors”
Workout:
Teams of Two
150/120 Calorie Echo Bike
150 Power Clean (135/95)
One Person Works at a Time
Extra Credit:
3 Rounds
15 Back Extension
20 Russian Twist
Recovery:
Banded Hamstring Stretch
Kitchen Sink Stretch
You Want Some Mo:
3 Rounds
3 Pull Ups (Kip Swing)
2 Chest to Bar (Pull Up)
1 Bar Muscle Up (Chest to Bar)
*Rest 2 min Repeat 4 Total Times
Strength:
Establish a 1 Rep Max Back Squat
8 Reps @ 40%
6 Reps @ 50%
4 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80, 85, 90, 95%
*Continue Until Failure
Conditioning:
8 min As Many Rounds As Possible
5 Deadlift (275/175)
5 Lateral Burpee Over Bar
Recovery:
Straddle Stretch
Foam Roll Legs
You Want Some Mo:
8 Rounds
300m Row
Rest 1:00
Skill:
Rope Climb
Workout:
800m Run
4 Rounds
10 Box Jump Over (24/20)
1 Rope Climb
800m Run
Rx+ = Legless Rope Climb
Extra Credit:
3 Rounds
60’ Sandbag Carry in Belly (150/100)
12 Dumbbell Row (per arm)
Recovery:
Foam Roll Lats
Calf Smash on
You Want Some Mo:
60 Toes to Bar
*5 Hang Clean (95/65)
at the start of each minute
Skill:
Movement Review
Workout:
100 Double Under
50 Alternating Dumbbell Snatch (50/35)
80 Double Under
40 Hang Clean and Jerk (Alternate Every 5 Reps)
60 Double Under
30 Overhead Lunge (Alternate Every 15 Steps)
40 Double Under
20 Single Arm Dumbbell Thruster (Alternate Every 5 Reps)
Extra Credit:
3 Rounds
10 Elevated Ring Row
:30 Hollow Rock
Recovery:
Calf Smash on Kettlebell
Foam Roll Lats
You Want Some Mo:
5 Rounds
10 Calorie Bike
10 Box Jump Over (24/20)
Strength:
18 min to Complete
Bench Press
3-3-2-2-1-1
(70-75-80-85-90-95%)
Accessory:
3 Rounds
2 Legless Rope Climb
12 Weighted Knee Tuck from Support
Conditioning:
3 Rounds (per person)
20 Calorie Row
15 Hang Power Clean (115/75)
10 Lateral Burpee
*Alternate Rounds with Partner
Recovery:
Barbell Smash Forearm
Banded Doorway Stretch
You Want Some Mo:
Power Clean + Split Jerk
2+1 @ 65% (2 Sets)
2+1 @ 70% (3 Sets)
2+1 @ 75% (4 Sets)
*Drop Bar Between Power Cleans
Skill:
Handstand Walk
Workout:
8 Rounds
6 Sandbag Over Shoulder (150/100)
60’ Handstand Walk
*Alternate Rounds with Partner
Post Workout:
3 Rounds
8 Strict Toes to Bar
8 Single Arm Standing Strict Press
Recovery:
Banded Bully Stretch
Foam Roll Back
You Want Some Mo:
4 Rounds
300m Row
15 Kipping Dips
Strength:
Squat Snatch
3 Sets
3 Reps Every 90 sec @ 70%
3 Sets
2 Reps Every 90 sec @ 75%
3 Sets
2 Reps Every 90 sec @ 80%
Conditioning:
12 min Every Minute on the Minute
Odd: 12 Power Snatch (75/55)
Even: 12 Burpee Box Jump (24/20)
Recovery:
Banded Bully Stretch
Couch Stretch
You Want Some Mo:
Back Squat
2-2-2-2-2
*Hold 87% for all sets
Skill:
Handstand Push Up
Workout:
150 Kettlebell Swing (53/35)
75 Handstand Push Up
25 Chest to Bar Pull Up
(20 min Time Cap)
Rx+ = Ring Muscle Up
Extra Credit:
3 Rounds
15 Single Leg Hip Bridges (per leg)
1 min Plank Hold
Recovery:
Lacrosse Ball Roll Shoulders
Banded Lat Opener
You Want Some Mo:
1 Mile Run
Rest 4 min
800m Run
Rest 3 min
400m Run
Rest 2 min
200m Run
*Paces are 2 sec/100m Slower than PR Pace
Skill:
Kipping Dips
Workout:
21-18-15-12-9-6-3
Dips
*200m Run BEFORE and AFTER each set
Extra Credit:
3 Rounds
10 Dumbbell Skull Crushers
10 Dumbbell Bench Press
Recovery:
Barbell Smash Triceps
Lacrosse Ball Roll Chest
Skill:
Bar Muscle Up Review
Workout:
16 Minutes As Many Reps As Possible
12 Dumbbell Snatch (50/35)
8 Box Jumps (24/20)
4 Bar Muscle Ups
You Go, I GO
Extra Credit:
3 Rounds
10 Strict Pull ups
10 Roll Outs
Recovery:
Calf Stretch
Lacrosse Ball Smash Chest
