Men/Women 5 Rounds: 5 Burpees 10 KB Swings 70/35 15 Sit-Ups Rest 30 seconds Rest 2 minutes Then: 5 Rounds: 5 Goblet Squats 70/35 10 Box Jumps 24″/16″ 5 Alt V-Ups Rest 30 seconds Beginner: 3 Rounds: 5 Burpees 10 KB Swings 55/25 15 Sit-Ups Rest 30 seconds Rest 2 […]
Men/Women Partner Workout 4 Rounds 10 Deadlifts 225/135 12 Toes to Bar (knees up) 10 Box Jumps 30″/24″ 12 HSPU 250m Row
Men/Women 5 Rounds: 500m Row 15 Wall Balls 20/14 25 Med Ball Mtn Climbers 15 Med Ball Russian Twists 250m Row Rest 90 seconds
Week 3 of 6, 6 week program Tuesday: Clean and Jerk Build to a heavy 90%, then 3×2 Drop Set minus 10 KG, go up 2.5 kg each week 4×3 Tall Jerks @ 50%, go up 2.5 kg each week 3×8 Clean Deadlifts at 100% Clean & Jerk Thursday: Snatch […]
Men/Women Strength: 6 Rounds 2 Power Cleans + 2 Push Jerks (4 Jerks per set) HIT: 12min EMOM 4 Thrusters 95/65 6 V-Ups 8 Plyo Jumps
Men/Women 6 Rounds: 10 Front Squats 115/75 10 Roll-Outs 10 Back Squats 10 Over the bar Burpees 10 Pull-Ups/6 Muscle-Ups Rest 90 seconds
Men/Women Strength: 10min EMOM 5 Pull-Ups/Ring Rows 8 Push-Ups (adjust accordingly) HIT: 6 Rounds: 10 1-Arm DB Thrusters 20% (total) 10 DB Back Squats 10 V-Ups Rest 30 seconds Beginner: HIT: 5 Rounds: 10 1-Arm DB Thrusters 10% (total) 10 DB Back Squats 10 V-Ups Rest 30 seconds
Men/Women Partner Workout (break up however you want) min on/min off 100 Wall Balls 20/14 50 Power Cleans 135/85 100 Box Jumps 24″/16″ 50 Push Press 135/85 100 Burpees 50 Back Squats 135/85 2,000m Row (can’t finish 2,000, get as far as you can)
Men/Women EMOM 3 minutes of: 12 Burpees 5 Muscle-Ups/6 Pull-Ups 12 Box Jumps 30″/24″ 5 Wall Walk-Ups 12 KB Swings 70/35 5 Burpee Box Jumps 30″/24″ 12 Wall Balls 20/14 Beginner: EMOM 3 minutes of: 10 Burpees 4 Pull-Ups 10 Box Jumps 24″/16″ 10 Push-Ups 10 KB Swings 55/25 4 […]
