Men/Women 4 Rounds: 400m Run 10 Toes to Bar 10 HSPU 10 Hang Power Cleans 135/75 Rest 90 seconds Beginner: Review Cleans, Positions 1, 2, and 3 HIT: 3 Rounds: 400m Run 10 Sit-UPS 10 Push-Ups 10 Hang Power Cleans 95/65 Rest 2 minutes

Men/Women Teams of 3 Partner 1: 200m Run Pace Setter Partner 2: Rest Partner 3: Getting Rounds Each team must complete: 50 Rounds: 2 HSPU 2 Clean and Jerks 185/95 2 Over the Bar Burpees (after round 25, switch to 2 Alternating V-Ups)

Men/Women 50-40-30-20-10 Double Unders (x2 if singles) Sit-Ups Rest 2 minutes 5 Rounds: 10 Plyo Jumps 10 Thrusters 45/33 Rest 2 minutes 5 Rounds: 10 Lunges (each side) 1 minute plank

Men/Women 6 Week Cycle, 5th Week Tuesday: 5 x 2 Halt Cleans 70% of C&J (3 second concentric rise to position 2, pause for 1, Squat Clean) Complete 4 out of 5 increase by 2.5kg next week 4 x 3 Push Jerk at 60% of C&J Make all 4 sets, […]

Men/Women Strength: Find your 1RM Deadlift Then drop set 20% for 2 sets max reps with perfect form HIT: 14min CAP 400m Sprint Rest 90 seconds 400m Sprint Rest 90 seconds 8 Rounds: 5 Pull-Ups 5 Burpees 10 Sit-Ups Max reps of clean and jerk for remainder of time 135/85

Monday HIT Murph Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 mile

Fearless Wednesday!!!! 800m Run Rest 2 minutes 5 Rounds: 5 Muscle-Ups (5 Pull-Ups+5 Dips) 10 KB Swings on 70/35 10 Roll-Outs/15 V-Ups 5 Burpee Box Jumps 30/24 Rest 1 minute 800m Run

Rowing: 2,000m Row Sprint Rest 5 minutes 3 Rounds: 750m Row/675 15 DB Thrusters 5% 20 DB Curls 15 Dips

Tuesday HIT: Strength: 5×5 Full Cleans, work to a heavy weight Superset: Box Jumps (you pick your height) HIT: 5 Rounds: 40 Double-Unders/80 Singles 8 Ski Jumps 12 Push-Ups 16 DB Russian Twist 10% (1 DB) Rest 1 minute Beginner: HIT: 5 Rounds: 60 Singles 5 Ski Jumps 8 Push-Ups […]

Monday HIT Murph Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 mile