2 rounds
20 Heel Dives
10 scorpions
10 Sonics
5 bottom of the burpee
5 top of the burpee
100m run
2 Rounds:
32 DB Snatch 50/35
24 Box Jumps (20/24)
16 Burpees
800m run
5min of core
Coaches Choice
2 rounds
20 Heel Dives
10 scorpions
10 Sonics
5 bottom of the burpee
5 top of the burpee
100m run
2 Rounds:
32 DB Snatch 50/35
24 Box Jumps (20/24)
16 Burpees
800m run
5min of core
Coaches Choice
Running intervals:
2 sets
800m run
Rest 01:30
600m run
Rest 01:00
400m run
Rest 02:00
15’ amrap
100m plate oh walk
20m sled push
200m run
20m sled push
100m farmers carry
200m run
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
2 rounds
10 Dive Bombers
10/10 T-stands
15 Banded Pull Downs
5 cal Sprint
Barbell work
5 reps each
CleanHigh Pulls
Muscle Cleans
P. Cleans
Strict Press
Push press
Push jerk
Skill Strength
30 Strict Pull ups
(1 Rep at a time working on speed)
Every 2min for 20min
10/7 cal Bike
3 P. Clean and Jerks 185/125
Recent Comments