Run
8 x 200 w/2 minutes rest
Start a new workout every 15:00
25-20-15-10-5
GHD Sit Ups
10 Alternating Arm DB Hang Clean and Jerk 80/60#
25-20-15-10-5
Chest to Bar Pull Ups
70’ Yoke Carry
25-20-15-10-5
Toes to Bar
50’ Handstand Walk
Warm up - 2 min barbell quad smash (each leg), crossover symmetry activation, banded couch stretch, ankle rolls, straddle hamstring stretch, pigeon stretch, 30 air squats (Varying stance and toe angle), 20 shoulder rolls, 10 OHS, warm up w/barbell until loose…
3 Sets (Around same weight, around 75% of max FS)
3 Front Squat
3 Back Squat
Snatch
-Build your way up to a heavy double for the day!
Low Hang Snatch High Pulls
3 x 5 reps @ 75% (Use straps)
“The Standard”
For time: This had a 12 min cap at the games so pace accordingly.
30 Clean and Jerk 135/95#
30 Ring Muscle Ups
30 Power Snatch 135/95#
Tricep Ext (whatever exercises you like)
8 x 12-15 reps
Warm up - Hamstring stretches, couch stretch, squat hold, leg swings, calf/ankle stair stretch
3 min on 3 Min Off x 4
200 M Run
2 Rounds
5 Pull Ups
10 TTB
15 Air Squat
Max KBS
Rest as Needed
Every 10 Min x 3 (round one you do burpee, round two pistols, round three burpees)
3 Rounds
15 Cal Bike
10 Burpees/Pistols/Burpees
15 Cal Row
Warm up - crossover symmetry activation, straddle hamstring stretch, banded couch stretch, twisted cross stretch, 20 shoulder rolls, 2 rounds of: 10 single arm db push press/press + 10 hollow rocks + 20 air squats w/hip circle + 10 glute bridges (5 each leg), then warm up w/barbell until loose…
Speed Clean and Jerk Ladders (4 bars)
4 Sets
*Increasing weight after two sets. Rest as needed between sets.
1&2 185/205/215/225.
3&4 245/255/265/275.
For time
30 Strict Pull Ups
25/20 Calorie Echo Bike
70’ Handstand Walk
Rest until 10:00
70’ Handstand Walk
25/20 Calorie Echo Bike
30 Strict Pull Ups
Warm up - banded couch stretch, straddle hamstring stretch, twisted cross stretch, pigeon stretch, 90/90 hip opener, 2 rounds of: 20 air squats w/hip circle + 10 Bulgarian split lunges (5 each leg)
Back Squats
Sets 10/10/5/3/3/3/10
5 rounds 2:30 on 90 sec off
80 Double Under
25 Sit Ups
Sand Bag Carry Max Distance 100lbs
Warm up - crossover symmetry activation, banded couch stretch, straddle hamstring stretch, wall sit OH stretch, 20 shoulder rolls, 20 single arm DB press (10 each arm), 20 Air Squats w/hip circle, 10 OHS pvc, warm up 3 position snatch w/barbell until loose…
10 Rounds Alt with Partner
3 Deadlift #155#115
3 Front Squat
3 Push Press
9 TTB
5 Min Rest
Work to Best Snatch in 7 Rounds
One 155 / 105
Two 185 / 135
Three 205 /145
Four 225 /155
Five 245 /165
Six 265 /185
Seven 285 /195
DB Push Press
4 x 8 Reps (Heavy)
L-Sit Pull Up (Underhand)
4 x 6 reps
*Superset these two movements.
3 Rounds for time
10 HSPU
10 Ring Muscle Ups
Then,
100’ Double KB Overhead Lunge 53/35#’s
Warm up - Hamstring stretches, couch stretch, squat hold, leg swings, calf/ankle stair stretch
5 Rounds
12 Cal Ski Erg
5-4-3-2-1
Clean and Jerk
45%/55%/65%/75%/85%
Rest 3 Min
Every 2 min
3 Squat Clean @85%
4 Rounds
8/9/10/11+
Lat Pull Down
Single Arm Lat Pull
Three Point Row
Chest Supported DB Rear Delt Raises