A.
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
2min between sets
80-90%
B.
“Bel-Air”
AMRAP 15:
40 Double Unders
20 DB Hang C & J (Alternating 5 each side) 22.5/15
40 Double Unders
20 Alternating DB OH Lunges 22.5/15
A.
Deadlift for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
E2MOM for 8 mins
75-80%
B.
“Jelly Belly”
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Row
10-8-6-4-2: Deadlifts (120/80)
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (60/40)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (50/35)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (40/30)
A.
12mins to establish a heavy
Deadlift x2
B.
“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts 102.5/70
30min EMOM of:
1- 10/7 Assault Bike
2- 15/10 DB STOH 22.5/15
3- 10/7 Cal Row
4- 15/10 Box Jumps
5- Rest
A. Build to a heavy
Pausing Front Squat x2
B. Build to a heavy
Hang Squat Clean
C. “Dirt Nap”
3 Rounds of:
15x Hang Squat Clean
15x BOBs
A.
Push Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
2mins Rest between sets
70-80% 1RM
B.
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Scaled: Ring Rows/ Assault Bike
A.
Power Snatch
E2MOM for 10min
Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Build to a heavy set
B.
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (52.5/37.5)
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (9/7)
1 Minute Sumo Deadlift High Pulls (35/25)
1 Minute Box Jumps (20″)
1 Minute Push Press (35/25)
1 Minute Calorie Row
1 Minute Rest
“Dirt Road”
3 Rounds:
30 AbMat Sit-ups
30 DB OH Alternating Lunges 22.5/15
10 Strict Pull-ups
200 Meter Farmers Carry 22.5/15
2 Rounds:
30 AbMat Sit-ups
30 DB OH Alternating Lunges 22.5/15
10 Strict Pull-ups
200 Meter Farmers Carry 22.5/15
1 Rounds:
30 AbMat Sit-ups
30 DB Alternating Lunges 22.5/15
10 Strict Pull-ups