Men/Women 5 Rounds 10 Landmine Thrusters 90/65 8 Toes to Bar 6 DB Bulgarian Split Squat 10% 4 Muscle-Ups/Pull-Ups 2 Sit-to-Stand 33/25 Rest 90 seconds Beginner: 4 Rounds 10 Landmine Thrusters 70/45 8 Sit-Ups 6 Bulgarian Split Squat 4 Pull-Ups 2 Burpees Rest 90 seconds
Men/Women 7 Rounds: 7 Push-Ups 7 Box Jumps 24″/20″ 7 DB Push Press 20% 7 Pull-Ups 7 Burpees 7 KB Swings 70/35 7 V-Ups Rest 1 minute
Men/Women 24min AMRAP 500m Row 20 Wall Balls 20/14 20 Sit-Ups 20 Squats
6-Week PROGRAM Week 4 Tuesday: 4 x 2 High Hang Power Snatch 60% (work on keeping feet close, and getting under) make 3 out of 4, increase following week by 2.5kg 4 x Full Clean + Position 2 Clean make 3 out of 4, increase following week by 2.5kg 4 […]
Men/Women Strength: 4×6 Box Squats at 80% of 1RM Increase weight by 10 pounds (stay tight, no bouncing, kiss the box) HIT: 4 Rounds: 4 DB Lunges 25% (use 1 DB hold in goblet position) 5 DB 1-Arm Thrusters 6 DB Snatches 7 DB Russian Twists Rest 1 minute (1 […]
Men/Women 10 Heavy Power Cleans 20 Deadlifts (same weight) 30 Pull-Ups 40 Box Jumps 24/20 50 Wall Balls 20/14 60 Weighted Sit-Ups 33/25 70 KB Swings 70/35 80 Push-Ups 90 Double-Unders 100 Air Squats
Men/Women Skill: 5 x Double High Hang Squat Clean @ 70% of 1RM C&J HIT: 3 Rounds: 500m Row ME Push-Ups ME Toes to Bar Rest 2 minutes Beginner: Men/Women Skill: 5 x Double High Hang Power Clean (work to a max) HIT: 3 Rounds: 250m Row ME Push-Ups ME […]
Men/Women 24min CAP 1 min on:1 min off 50 Front Squats 155/85 30 Muscle-Ups or 20 Wall Walk-Ups 60 KB Swings 70/35 20 Burpee Box Jumps 30″/24″ 70 Wall Balls 20/14 10 Deadlifts 315/185 80 Jumping Pull-Ups Rest 1 minute 300 Double-Unders/400 Singles
Men/Women 6 Rounds 26 min cap 200m Run 10 Power Cleans 135/75 5 Box Jumps 30/24 10 KB Swings 70/35 5 Alt V-Ups Rest 1 minute Beginner: 4 Rounds 26 min cap 200m Run 10 Power Cleans 95/45 5 Box Jumps 24/16 10 KB Swings 55/25 5 V-Ups Rest 1 […]
