Strength
Building up to 1 rep max Snatch (20mins)
A possible build-up to new 1 rep below. Based off previous PR weight. Rest as needed between sets.
5 reps – 60%
5 reps – 70%
3 reps – 85%
3 reps – 90%
2 reps – 95%
1 rep – 100%
1 rep – 105%
1 rep – 110%
Workout
Teams of 2 or 3:
4 Rounds for Time:
20 Power Snatches
100 Double-unders
75 Weighted Sit-ups
Performance: 135/85# 35/25# plate
Fitness: 115/75# 25/15# plate
Feeling froggy? 155/105# 45/35#p
Strength
3×7 Front Squat
Use the same weight for all sets
60-65% of 1RM back squat
Workout
“Cindy”
20 minute AMRAP:
5 Pull Ups
10 push ups
15 Air Squats
Workout #1
“Death by Increasing Thrusters”
20 minute EMOM of 5 Thrusters every minute. Weight increases every 5mins of the EMOM. Reps per minute stays the same.
Minutes 0-4: 95/65#
Minutes: 5-9: 115/85#
Minutes 10-14: 135/95#
Minutes 15-19: 155/105#
** Soon as you fail you start doing 15 Air Squats every minute until the 20 minute EMOM finishes.
** Score is reps completed of thrusters only. Put in notes what minute you failed at if you did not make it all the way through.
Workout #2
4min AMRAP of:
5 Burpees
10 Kettlebell Swings 32/24kg
*Rest 4 minutes & repeat.
** Goal is to match or increase reps.
** Do not sandbag the first round to make this happen. Go as fast as you can each AMRAP.
** Score is total reps each AMRAP (ie two scores)
Strength
3 sets of
8 Single leg single KB box step ups
12 DB bench press
Use the same weight for all sets
You can use a different weight for each movement.
Workout
3 Rounds for Time
15 Pull ups
25 Double unders
25 Air Squats
25 Double unders
15 Push ups
25 Double unders
Fitness: 50 singles
Feeling froggy?? C2B pull ups
Strength
Shoulder Press 1RM
5-4-3-2-1-1-1
Use this rep scheme to find a new 1RM
Scoring: Load
Workout
5 X 30 seconds work/30 second rest
Sit-ups
Burpees
Lap Runs
Dbl KB/DB Thrusters
Fitness: 16/8kg
Performance: 20/12kg
Feeling Froggy: 24/16kg
*Perform all 5 minutes of the same movement before rotating to the next.
*Score = take your lowest number of reps performed of each movement, add all movements lowest rep count together for one total.
*Goal is to find a number you can maintain each round but isn’t too low. Find a number that makes you work for full 30 seconds but is sustainable for all 5 sets
Pre Work
3 Sets of:
16 Romanian Deadlifts
8 Barbell Bent over row
*Super-setted. Choose a light weight that keeps position solid. Especially the RDL’s
Workout
2 Rounds for time of:
500m Row
20 Box Jumps
20 Deadlifts
Fitness: 185/135#
Performance: 225/155#
Strength
Clean Technique
Use a moderate to heavy weight to work technique:
5 Sets of:
2 Hang Power Cleans + 2 Front Squats + 2 Push Jerks
*If you are moving well, you can go for a max.
Fitness Workout
In teams of two, complete the following alternating movements:
30 minute AMRAP:
5 Overhead Squats 95/65#
10 Burpees over bar
5 Clean and Jerks 95/65#
10 Toes to bar/Rings
5 Dumbbell Strict Press 15/10kg
Performance Workout
In teams of two, complete the following alternating movements:
30 minute AMRAP:
5 Overhead Squats 135/95#
10 Burpees over bar
5 Clean and Jerks 135/95#
10 Toes to bar
5 Strict Handstand Push Ups
Strength
Take 15-20 minutes to establish a 1RM Deadlift.
*Use 8 sets to achieve this result.
Your sets might look like this:
5 @ 80%
4 @ 85%
3 @ 90%
2 @ 95%
1 @ 97.5%
1 @ 100%
1 @ 100%+
1 @ 100%+
*Ensure you rest and recover enough between your sets.
Get some PR’s!!!
Fitness Workout
“15.3”
Complete as many rounds and reps as possible in 14 minutes of:
50 Wall Balls 20/14# 10/9ft
200 Single Unders
Performance Workout
“15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle Ups
50 Wall Balls 20/14# 10/9ft
100 Double Unders
Performance Care
15 minutes for quality, keep breathing rate under 5 breaths/20 seconds. Count breathing rate after each exercise, do not advance to the next if you are breathing heavier.
15 supinated deadlifts 135/95#
50m farmer carry 32/24kg
30 second bar hang
Intent: Recovery
Fitness Workout
Row 2k
100 Single Leg Box Squats/Step Ups
30 hang cleans 135/95#
Performance Workout
Row 2k
100 pistols
30 hang cleans 205/125#
*You can opt to do this workout in a team of two if you wish, simply double the reps. E.g:
4km row
200 Pistols
60 Hang Cleans
Strength
Every 2 minutes for 12 minutes:
2 Push Press + 1 Split Jerk
*Build of 6 sets from racks.
Workout
5 X 3 minute AMRAPS with 1 minute rest between rounds:
4 Power Snatches
6 Handstand Push ups
8 Box Jumps
Fitness/Masters: 115/75 – 24/20” – Double KB Push Press
Performance: 135/85# – 24/20”
Pre Workout Fun Stuff
Rolling
7 Frames
Row 100m each time
The goal is to try to coast the rower to stop on the 100m mark.
Lowest score wins.
If whatever your rower stops on, however much it is from 100, that’s your score. E.g: 98=2, 105=5, 100=0
If you roll a 100 on your final frame, you get two bonus rolls that can replace any frame higher than that number. Try a practice row to figure out your area of stopping. Most guys are 70-80/girls 75-85
Workout
“Tabata for four”
Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest:
1st 8: Pull ups
2nd 8: Sit Ups
3rd 8: Row for Calories
4th 8: Half Turkish Get Ups
(TGU’s are performed one arm each round)
*Score: Total Reps
*No rest between exercises.