Build to a Heavy Set:

• 5 Back Squats

For Time:

• 30 Front Squats (155/105)
• 200 Meter Farmers Carry (50/35)'s
• 1,000 Row/2000m Bike/800m Run
  

AMRAP 30

• 500m Row/1000m Bike/400m Run
  
• 40 Air Squats
• 30 Sit Ups
• 20 Push Ups
• 10 Pull Ups
  

Build to a Heavy Set:

• 3 Deadlifts
  

AMRAP 7: Wallballs (20/14)

• On the Minute [Starting at 1:00]: 5 Deadlifts (225/155)
  

AMRAP 16 (3 Person Teams)

• 300 m Run/375 m Row
  
• Alter 1 Burpee/5 Med Ball Squats
• Plank Hold

Score = Burpees

Monday
EMOM x 24
1) 12-16 Overhead DB Lunges
2 ) 0:45 Assault Bike
3) 1-4 Wall-walks
4) 20-30 Ring Support
5) 5/5 Kneeling DB Strict Press
6 ) 10-20 V-Ups

Tuesday
Hang power clean 3-3-3-3-3-3-3

Wednesday
5 Rounds For Time

• 12 Push Presses (135/95 lb)
  
• 20 Box Jumps (24/20 in)
  

Thursday
CrossFit Yoga

Tabata Toes to Bar

• 1 minute rest
  

Tabata high plank

• Rest 1 minute
  

Tabata sit at bottom squat (stand during rest)

Friday
30:00 EMOM Min

1. 15/12 Cal Row Min
   
2. 15 GHD Sit-ups or 20 Abmat Sit-Ups Min
3. 15/11 Cal Bike Min
4. 12 Burpees to Target Min
5. Rest

3 Sets: Power Clean 2 reps + Deficit Dead-lift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets

Every 3:00 x 7

• 12/10 Calorie Row
• 12 GHD’s Or V-Ups
• 9 Back Squats (155/105)

Every 3:00 x 3 Rounds

1. 10 Bench Press
   
2. 6 PVC Banded Lat Pull Overs

-Complete both exercises, then rest the remainder of the 3 minutes
*Score is heaviest load completed for 10 repetitions.

Every 3:00 x 7 Rounds-

• 400 Meter Run
  
• 12 Toes to Bar

*Score is total time taken to complete your slowest round.

3 Sets for Quality

• Deadlift, 10 reps same weight across
• Dual KB/DB Strict Press, 8-10 reps across

5 Rounds of AMRAP: 3

• 3 Power Cleans (135/95)
• 6 Push Ups
• 9 Sit Ups
  

(1-minute rest)

30 minutes: 40 seconds on, 20 seconds rest/ transition

1. Dumbbell Ground to Shoulder (50/35)
   
2. Box Step Ups (Rx+ Goblet)
   
3. Calorie Row
   
4. Plate Ground to Overhead (45/25)
   
5. Ski Jumps
   

Build to a Heavy Single:

• Overhead Squat

5 Rounds for Time:

• 15 Overhead Squats (95/65)
• Row 500/450 Meters (bike or run)
  

[TEAMS OF 3] AMRAP 25:

• 60 Calorie Bike
• 45 Burpee Box Jumps
• 30 Power Snatches (115/85)

3 Men: 60 Calories
2 Men, 1 Woman: 55 Calories
2 Women, 1 Woman: 50 Calories
3 Women: 45 Calories

3-Position Clean Complex - E2MOM x 6 sets (12 min)

• 1 High Hang Clean = 1 Hang Clean + 1 Clean

Score = heaviest load for completed complex

4 Rounds for Quality:

• Bench Press, 8-10, across
• Feet Elevated Ring Row  8-10
• L-Hang, max holds

EMOM for 15

• 8-10 Dual DB/KB Push Presses (heavy)
• 8-10 Bent Over Dual DB/KB Rows (same weight as press)
• 45-60 Second Forearm Plank (Rx+ Long Lever Plank)

Dead-lift 3-3-3-3-3

For Quality: 3 Rounds, 10/side

• Single Leg  Glute Bridge
  
• Single Leg Romanian KB Dead-lift
• Single Leg Tempo *Box Step-up 31X1
  

*Box height determined by thigh being parallel from the floor

10 rounds For Time

• 1 Wall Walk
• 5 Air Squats
• 10 RKBS

Immediately followed by

1,000m Row

Immediately followed by

10 Rounds For Time

• 5 Burpees
• 10 Sit Ups

Beginner Ideas

5 Rounds

• 1 Push-up
• 5 Air Squats
• 10 RKBS

500m Row

5 Rounds

• 3 Burps
• 10 Sit-ups

Thrusters

• 5-5-5-5
  

21-15-9

• Pull-ups
• Thrusters 95/65

3 rounds for time of:

• Run 400 meters
• 21 kettlebell swings
• 12 pull-ups

♀ 35 ♂ 55

3 Rounds for time (30 min time cap)

• 1000 meter row
• 100 DU
• 20 Renegade Rows 50/35
• 10L & 10 R KB Contra-lateral Front Rack Box Step-ups 55/35
  

Strength: Alternating for Quality

1. Back Squat, 5 sets of 5, building
   
2. Weighted Strict Pull Up, 5 sets of 5, building
   

5 x (AMRAP: 2)

• 3 Box Jump Overs (24/20)
• 3 Pull Ups
• 6 Air Squats
• 6 Sit Ups

1 minute rest between rounds

4 Rounds 45 sec work, 15 sec rest with an empty barbell

1. Floor Press
   
2. Squat or Lunge (hold the bar anyway that you choose
   
3. Hang Power Snatch
   
4. Thruster
   
5. Over the bar and back in a plank