AMRAP

Strength

10 Rounds

• 3 x Front Squat
• 10 weighted jumping squats (95/65)

Use first 5 rounds as warm-up for the front squat, and the last 5 rounds at 75% of 1 rm.

Conditioning

7 Rounds for time

• 12 Cal Assault Bike
• 3, 6, 9, 12, 15, 18, 21 HSPU or Z-Press (95/65)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

15 min EMOM

• 1 Clean and Jerk at 80%

Conditioning

16 min Alt EMOM

Even Minutes

• 30m Sprint
• 5 Toe to Bars

Odd Minutes

• 30m Sprint
• 4 DB Single Arm Snatches (80/50)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

7 Rounds

• 5 Kettlebell Rows (53s/35s)
• 5 Bench Press (work-up to heavy)

Conditioning

10min E2MOM

• 10 Bench Press (145/95)
• 10 Kettlebell Rows (53s/35s)

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

• 5 x 5 deadlifts

Conditioning

Partner Alt EMOM For Time

Until 10,000km is reached on C2 Bike Erg

• 3 Clean and Jerk with Plate (65/45)
• Max Meters on Bike

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

10 min AMRAP

• 6 Controlled Push Jerks (115/75)
• 6 Broad Jumps

Conditioning

18 min Alt Emom (45-sec on, 15-sec transition)

• C2 Bike Erg (hold 1200/800+ cal/hr)
• Rower (hold 1200/800+ cal/hr)
• Ski Erg (hold 1000/700+ cal/hr)

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

3 rounds

• 7 Push-up Complex2 Strict Pull-ups
  • 1 Decline Push-up + 1 Pike Push-up
• 8 Snatch Lunge ( 4 each arm 25lb KB)
• 6 Ring Dips

Conditioning

3 Rounds of 21, 15, 9 for Time (Partner)

• Power Clean (135/95)
• Bench Press (135/95)

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

7 min Amrap

• 25m Overhead Ball Carry (80/50)
• 2 Strict Pull-ups

Conditioning

3 Rounds for Time (Partner)

• 1000m Row
• 50 thrusters (45/35)
• 30 Pull-ups

Split work as needed

Tabata – Core

• Sit-ups
• Dead bug
• RT Arm KB Z-Press with Twist
• LT Arm KB Z-Press with Twist
• Plank
• Mountain Climber
• Leg Lift Over KB
• Russian Twist

Strength

10 reps Snatch Complex

• 1 hang squat snatch
• 1 squat snatch

Conditioning

20 min (40sec work : 20sec transition)

Max Reps of:

• Hand Release Push-ups
• Ski Erg
• Air Runner
• Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb
• Box Jumps

Strength

20 min E2MOM

• 1 Power Clean
• 2 Front Squat
• 1 Jerk

Conditioning

20 min AMRAP

• 300m Row
• 10 Bar Facing Burpees
• 10 Front Rack Lunges (95/65)

Conditioning

5 Rounds

• 5 Min of Work
  • Run 400m +
  • AMRAP
    • 12 KB Push Press
    • 6 KB Squat
    • 6 Burpees
• Rest 1 minute