Teams of 2

/

AMRAP 10

10 synchro Deadlift 225/153

20 Db renegade rows

40 double unders (each, 1 working at a time)

Rest 3 or so

AMRAP 10 1:1 alt

12/9 cal row

9 plate ground to overhead

12 plate oh alt lunges

Rest 3 or so

Afap

50 hang power cleans 165/108

50 t2b / v ups

50 cal row

Tis the season !

No cherry picking. Attack today and crush your Friday!

/

10 rds

10 Thrusters 95/63

10 bar facing burpees

/

Post class:

Weightlifting:

A. Hang Power Snatch + 2 OHS : 4 x 2 @80-85%

B. Squat clean + Front Squat + 2 jerks: 4 sets @80-85%

/

Gymnastics:

Pull-ups / c2b

6 sets of 10 UB afap. Rest as needed

Team Thursday !

/

Teams of 2

0-10 min

21-15-9 : 135/93 *intended for tng style and near all UB sets. Modify accordingly 115/83. 95/63 etc

21 power cleans (partner 1)

21 box jump overs 24/20 (partner 1)

21 power cleans (partner 2)

21 box jump overs (partner 2)

15 power cleans (partner 1)

15 box jump overs (partner 1)

15/15 Partner 2

And so on… completing 21-15-9 of

Rest 3

@13 min mark

AMRAP 6

16 synchro kb swings 70/53

32 DU (each – 1 working at a time)

Rest 2-3 min

Afap

50 burpees onto plate 45#

50 abmat sit-ups (each – break how you want, one working at a time)

50 cal machine (each – 1 working at a time) – one partner row / 1 partner bike – can break up and swap back and forth with sets.



Weightlifting Wed

/

A. Max Snatch or Clean & Jerk ; opposite of Monday, preferably.

*20 min

B. Front SqT – 1RM

*18 min

/

Post class:

AMRAP 10

4 Db devils press

12 / 9 cal bike

36 double unders

Yeah all smiles for Tuesday!

/

A. Snatch High Pull

5 x 3 @101-105%

B. E3MOM X 6

21/16 cal Row

10 box jumps *step down

10 push-ups

*modify numbers accordingly.

See whiteboard for intent.

/

Post class:

A. Strict HSPU work – 10 min

B. 21-15-9

Kipping HSPU

Ghd sit-ups

C. Barbell bent over row 4×8

Mondays mindset is simple . . .

/

A. Snatch to 1RM

Or

A. Clean and jerk to 1RM

B. 2 – 3 rds

15 / 12 cal machine (bike preferred)

12 power snatch 95/63

12 thrusters ^

12 t2b

15 bar lateral burpees

Rest 2-3 minutes between

/

Post class:

A. Back squat 5×1

Starting 88% and climbing

B. Assistance work

/

Becomplete:

1. Single Arm Ring Rows 6/ each side x 4 sets

2. KB single arm Row w/ a twist x 10 reps each side x 3 sets

3. Waiters Carry x 40’ x 5x each arm

4. Russian Twists x 20 reps x 4 sets

5. Wall Scales : wall walks left and right on the wall. 10’ each direction x 4 sets

6. Crossover Symmettry shoulder recovery, or light band work; scraps , upper thoracic 7-10 minutes