Squat
1*8 65%
1*8 70%
1*6 80%
1*6 85%
Snatch Every 30 Sec For 12 min
1x65%-70%
21-15-9
Strict Deficit HSPU
42-30-18
Calorie Row
Rest a while
For time:
100 Double Unders
25 TTB
25 Cal Echo Bike
25 TTB
50 Cal Echo Bike
25 TTB
100 Double Unders
Weightlifting:
Squat
1*8@65%
1*8@70%
1*6@80%
1*6@85%
1RM clean from boxes (any height you want)
5x5 Hoffman method rack pulls (top pin stops bar @hip level) @50% of max deadlift
4x20 Leg Curls
Reverse Hyper 4x15
Conditioning:
3 Rounds (New round every 7:00)
50 Wall Ball 20/14#
25 GHD Sit Ups
25 Toes to Bar
50’ FR Walking Lunge 165/125#
Strict Pull Up Ladder
1-12 reps WR (alternate 2-4 partners)
Weightlifting
Hatfield Squat
1x10@60%
1x8@70%
1X8@75%
1x8@80%
8x3 Pin Rack Pull #2 with 75% - every 60 seconds
4x20 Dimmel deadlifts @40-50% of max deadlift
6x5 seated box jumps work to your best set of 5
4x20 Reverse Hyper
Mix-Modal
3 Rounds (WR - !:!)
7 Muscle Ups
20 yard Handstand Walk
20 yard FR Walking lunge
30 GHD SU
Break up over the course of 6-8 hours or pick 2 for a single session.
AMRAP 12 minutes
5 Rounds
15 Calorie Echo Bike
10 Push Jerk 155/105
Then, with time remaining in 12 minute complete
Max reps Toes to Bar
8 Rounds Rest 90 Sec after each round
20/16 Cal Ski
10 Deadlifts (135/225/275/315
*Every 2 rounds increase weight on deadlifts. Work on a hard steady pace on the bike each round.
Alternating Minutes x 20 minutes
20/16 Calorie Row
20 Push Ups
Weightlifting
1RM snatch from deficit 2”
5x10 snatch high pulls from hip; work to best heaviest set of 10
5x15 DB incline bench press
3x25 skull crushers
Weightlifting
1x10@60%
1x8@65%
1x6@70%
1x6@75%
1x6@80%
200 Green band leg curls
5x10 reverse hypers
Mixed Modality
3 Rounds for time
40 GHD Sit Ups
20Yd Double DB Front Rack Walking Lunge 50/35#’s
10 Power Snatch @70%
Rest 10 Min
5-10-15-20-25
Run 400
Wall Ball 20/14
rest 5 Min
10-15-20-25-30
Run 200
Cal Row
Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 60% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 10x2: 60 sec rest - 70%
Incline DB Bench Press 5x15
Chest Supported Row 3x12
JM Press 3x8
Elbow Extension Cross Cable 3x20
For time
50 Calorie Row
50 GHD Sit Ups
25 Box Jump Overs 24/20” (All the way over)
50 Wall Ball 20/14#
25 Shoulder to Overhead 185/135#
50 Wall Ball 20/14#
25 Box Jump Overs 24/20” (All the way over)
50 GHD Sit Ups
50 Calorie Row