20 M-Climbers
20 Core
10 Snatch High Pulls BB
10 P Snatches BB
10 Wallballs
10 Cal Bike
Shoulder Mobility
AMRAPx20
20 Wallballs 20/14@10m/9’f
15 GS Push Ups
10 Russian KBS 1.5/1
5 P Snatches 95/65
RX+ Snatches 135/95
3 Ring M/U
RX+ will do 3 ring M/U after each set of snatches
Max Effort 1000m Row
20 Jumping Jacks
10 Cal AB
15 Squats
10 Cal Row
10 Front Squats BB
EMOMx10
1 Deadlift
1 Clean High Pull
1 Squat Clean
1 Dead, 1 Clean High Pull, 1 Squat Clean EMOMx10 Going AHAP. The Dead is a Clean grip so you can move into the Clean High Pull with out re-gripping the bar. This is TnGo
3 Rounds at each Station
40 Sec on 20 Sec off
Station 1 Battle Ropes
Station 2 Assault Bike (Score Cal)
Station 3 Single Unders
Station 4 Box Step Up 20″ Box . 35/20 DB (Score Step Ups)
Station 5 Russian Twist 35/15 Plate
Score will be cal on bike and box step ups for reps combined
10 Rounds
10 Burpees
10 T2B
10 DB Snatches 50/35 (alternating)
10 Hang P Cleans 95/65
40 Min Cap
10 Cal Bike
10 Air Squats
200m Row
10 OH Squats BB
20 Core
Shoulder Mobility
0-35
Warm Up
OverHead Squats
40-55
Metcon
21-18-15-12-9-6-3
II Unders
Front Squats 115/85
RX+
OH Squats 115/85
15 Min Cap
4 Rounds for time
Run 400m /500m Row
15 KBS 1.5/1
15 Box Jumps 24/20
15 Strict DB Press 35/25
RX+
15 KBS 2/1.5
15 Box Jumps 30/24
15 HSPU
0-35 Warm-Up & Bear Complex
40-55 Metcon
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
21-15-9
Deadlifts 205/135
Wallballs 20/14@ 10′ guys 9′ Ladies
RX+ Deads 225/155
10′ HS Walk After each set
15 Min Cap
Warm-Up & Weight Lifting 0-37 Min
Metcon 40-55
Clean up 55-60
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Spending most of the class working on Squat clean. Take your time building up to AHAP.
50-40-30-20-10
Double-unders
Sit-ups
EMOMx35
Min-1 Row Cal 10/8
Min-2 Jumping Squats reps 10
Min-3 Ball Slams 15 reps 25/20
Min-4 Battle Rope 30 sec
Min-5 Assualt Bike 10/8 cal
Min-6 DB Thrusters 5 reps 50/35
Min-7 Over Head Burpees 10/8
RX+ Weight Vest 20/14
Jumping squat over parallett
Battle rope alternating arm whip
Over head burpees at a 6″ target above reach.
