All

Snatch Grip Deadlift

8-8-8-8; done at 65% 1 RM

Rest 2 min between sets

All

8 min Amrap

200m run
Max pull ups(once you come off the bar you are done
the round)

*score is total pull ups

All

A1 Jerk

3-3-2-2-1-1

Build to a heavy single but not failure
Rest 3 mins between sets

All

Tabata

Ring Push ups
Calorie Row/ski
Kbs 70/53
T2B

1 round- Work for 20 sec, rest for 10 sec
Compete 8 Rounds of each movement before moving to the next one

All

A2 ring dips

8-8-8-8-8-8

All

Power Clean

2-2-2-2-2-2
Build to a heavy double
Rest as needed

All

4 Rounds for Time

8 Full Cleans 185/125
12 Wall Balls 20/14
200m run

17 min time cap

All

None

In any order complete:

7 Rounds each

Row 250m
20 Walking lunges
16 weighted push ups 45/15
12 pull ups
10 T2B

One partner works through the round while the other rests. Once one round is complete, switch :)

All

Front Squat

8-8-8-8 @ 70% 1 Rm

Perform max reps at 60% 1 Rm after all sets are complete.

Rest 3 min between sets

All

Mini amraps

10 thrusters 155/105
3- 30 m shuttle run w a burpee
20 Power Cleans 155/105
5- 30 m Shuttle run w a burpee
10 Front Rack Lunges/leg 155/105
3- 30 m shuttle run w a burpee

Round 1- 1 min
Round 2- 3 min
Round 3- 10 min

Rest 2 min between rounds

Score is total reps completed

All

Power Clean

PC TnG 5-5-5-5-5
Warm up to weight around 75% 1Rm for all sets
*this should be heavy sets of five

All

7 min amrap

7 min amrap

10 snatch grip deadlifts 185/135
15 bike sit ups
20 bar over jump squats

All

Jerk

A1. Jerk 3-3-3-2-2-2; 80% 1RM
A2. Ring push ups 10-10-10-10-10-10

Rest 3 min between sets

All

Chipper

55 Wall Balls 20/14
45 Kbs 70/53
35 Box Jumps 30/24
25 Calorie Row
15 PHspu

20 min time cap

All

Power Snatch

3-3-2-2-1-1
Rest 3:30 between sets

101
Hang power snatch
6-6-6-6-6-6
Rest 3 min between sets

All

For Time

Run 400 m
10 thru 1
Pull ups
T2b
Run 400m w/ sand bag

All

Hang Full Clean

HFC: 3-3-2-2-1-1

Build to a heavy single
Rest 3:30 between sets

Intro
Skill HPC: 6-6-6-6-6-6

All

14 min Amrap

5 PC 205/135
10 Burpees
15 HR Push ups
200m run

All

4 rounds

Row for time 300m
Walk rest 4 min between sets

All

Helen

3 rounds
400 m run
21 Kbs 53/35
12 pull ups

All

Front Squat

Warm up 5-5-3
Working set 3-2-1-1-1

Find 1Rm

All

Metcon

Metcon
3 rounds
12 T2B
25 air squats
Rest 2 min
3 rounds
30 waking lunges total
20 supermans
Rest 2 min
2 min amrap
30 m shuttle run + 1 burpee

All

Weighted Push up

Warm up 5-5-3
Working set 3-2-1-1-1

Find 1 RM

All

18 min amrap

Run 200 m
5 Clusters 155/105
10 Sh to Oh 155/105
15 Wall balls 20/14
40 DU's

All

Deadlift

Warm up 5-5-3
Working 3-2-1-1-1

Find 1 Rm

All

12 min Emom

Min 1,4,7,10- perform 10 Deadlifts 225/185
Min 2,5,8,11- perform 7 Kbs 70/53
Min 3,6,9,12- perform 8 Box Jumps 30/24

If at any point you are not successful in completing the required reps in the alotted time then it becomes an amrap switching stations every minute.

All

Weighted pull up

Warm up 5-5-3
Working set 3-2-1-1-1

Find 1 RM

All

13 min amrap

13 min amrap

5 Hang Power Cleans 155/105
10 1 and 1/2 Push ups
15 squat no push up burpee
200 m med ball run 20/14

All

Backsquat

Warm up 5-3-3

Working set 3-2-1-1-1

Find your 1Rm

All

2 rounds each

On a 2:30 min clock/ round
Rest 1 min between rounds

Run 200 m
Perform max Back Squats at Body weight

Row 250 m
Perform max C2B Pull ups

Ski 200 m
Perform max T2B

All

Team row for max meters

With a partner

Row sprint 10 min

Alternate each 30 sec

Rest 4 min

All

20 min amrap w/partner

20 min amrap

15 pull ups
30 kbs 53/35
45 walking lunges
30 wall balls
15 box over burpees

* one partner runs 400m while the other works

All

Deadlift/weighted pull up

Warm up 5-3-3
Working set 3-3-3-3

Increase 3-5% from last week

All

For Time

10 burpee pull ups
15 Hang squat cleans 185/125
10 burpee pull ups
15 Hang squat cleans 155/105
10 burpee pull ups
15 Hang squat cleans 135/95

All

Back squat/weighted push up

Warm up 5-3-3
Working set 3-3-3-3

Increase 3-5% from last week

All

12 min amrap

12 min Amrap

200m run
5 ohs 135/95
10 plate sit ups 45/25
15 Hr push ups

All

Deadlift/weighted pull up

Warm up 5-3-3
Working set 3-3-3-3
Increase 3-5% from last week

All

Rounds for time

3 rounds

50 du
25 supermans
25 sit ups
20 hspu

All

Back squat/weighted push up

Warm up 5-3-3
Working set 3-3-3-3

Increase 3-5% from last week.

All

For time

100 wall balls

* every time you break run 200 m

All

Deadlift/ weighted pull up

Warm up 5-3-3
Working set 3-3-3-3-3

Increase 3-5% from last week

All

None

10 Pull Ups
20 Kbs 70/53
30 Deadlifts 155/135

Rest 2 min

5 min amrap

5 Power Cleans(same weight as Deadlift)
6 T2B
7 Box over Burpees

All

Team Angie on steroids!

Row 1500m/Ski 1200m
(one partner rows while the other holds a plank)
200 Pull ups
300 Sit ups
200 Push ups
300 Air Squats
(one partner runs 200m w/med ball 20/14 while the other works)

All

Back squat/weighted push up

Warm up 5-3-3
Working set 3-3-3-3

All

Chipper

Buy in Row/ski 20 calories

5 Bear Complex 135/95
10 Full cleans
20 Rack Lunges
30 Power Cleans
40 Box Jumps
50 Kbs 70/53

* Use the same weight for all movements

All

Deadlift/weighted pull up

Warm up 5-3-3
Working set 3-3-3-3

Build to a heavy triple. Increase weight 3-5% from last week.

All

3 Rounds for time

3 Rounds

400m run
10 Hang power snatch 115/95
10 Sit ups
10 Wall balls 20/14

All

Back squat/weighted push up

Warm up 5-3-3
Working set 3-3-3-3

All

9 min amrap

On an ascending ladder, complete as many rounds as possible in 9 mins. Each round the reps increase by 1 per movement. Example: Round 1- 3,4,5 reps
Round 2- 4,5,6 reps
Round 3- 5,6,7 reps

3 shoulder to overhead 115/85
4 ring push ups
5 burpees

All

Deadlift/weighted pull up

Warm up 5-3-3
Working set 3-3-3-3

Build to a heavy triple: lift at 90-95% 1RM

All

12 min Amrap

200m run
5 pull ups
7 power cleans 155/105
9 t2b