AMRAP

A combination of clean and jerk training coupled with classic power-lifting and cardio combo in an AMRAP will surely make this Tuesday a day to remember.

Strength

Clean and Jerks

Complex: Squat Clean, Hang Squat Clean, Jerk

2 x 95lb warmup
1 x 50%
1 x 60%
1 x 75%
5 x 80%

Workout

(1, 2, 3, 4, 5, 4, 4, 2, 1 reps)

Pull-up pyramid
Push-ups x 2

20min AMRAP (Partner)

10 Deadlifts at 250lb
20 Burpees
300m Row or 30cal Assault Bike

*Partner Switch as needed

Each must perform a total of 8 rope climbs or 8 wall climbs by the end of the workout.

Baseball with barbells will bring a little fun to your Friday workout while pushing the heart rate up.

Workout

20min AMRAP

5 – Deadlifts @ 225lb
5 – Clean & Jerks @ 115lb
5 – Power Snatches @ 95lb
5 – Front Squats @ 135lb

Set up each station in a corner of a diamond roughly 90ft apart. Complete the repetitions and sprint to the next station.

Strength

6 rounds

3-push press (work towards a 3 rep max)
3 – jumping burpees

Workout

Partner Up

First 10 min (AMRAP) –  1 man on cardio and 1 man on wallball
10 cal (Rower, Assault Bike, Runner)
10 Wallballs @ 20lb

Rest 2min

Second 10 min (AMRAP) – You go I go
5 – Pull-Ups
10 – Push-ups
15 – Air Squats
Heavy Ball Slam (increase 1 rep per round. 80lb  split them between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 man on cardio and 1 man on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20lb

Workout

20 min AMRAP

Run 400m
Max unbroken pull-ups

The objective is to maximize the number of pull-ups you perform. Once you drop from the bar, run 400m before starting another set of pull-ups.

Workout

20min EMOM (every min on the min)

15 cal Assault Bike (on even minutes)
50m run + 5 box-over burpees (on odd minutes)

Strength

Establish 1 rm for power cleans or snatches.

Push Press (or shoulder to overhead)

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

Kettlebell Floor Press

3 x 5  @ 70lb (each arm)

Workout
15 min AMRAP (as many rounds as possible)

5 pull-ups
10 push-ups
15 airsquats

Every 3 minutes due 3 push presses (define your own weight). I used two 53lb kettlebells.