Box Jumps

3 round Warm-up

• 5 Push-ups
• 10 air squats
• 5 burpees

10 min ALT EMOM

• 5 Burpees
• 7 Strict Press ( 95/65)

5-min rest

15 Min AMRAP

• 5 Thrusters (95/65)
• 10 KB Swings (53/35
• 15 Push-ups

3 round Warm-up

• 5-inch warms
• 10 air squats
• 5 deadlifts (135/95)
• 3 Box jumps

15-minute AMRAP

• 5 deadlifts (225/155)
• 8 box jumps (24″)
• 13 cal row

5 min Transition

10 min ALT EMOM

• 7 Hang Power Cleans (95/65)
• 7 Front Squats

10 minute Warm-up

10 min EMOM

• Odd Minutes: 5 Front Squats. (95/65)
• Even Minutes: 8 Push Presses (95/65)

12 Minute AMRAP

• 10 burpees
• 15 box jumps
• 20 KB Swings (35/25)

10 min DL/C & J Warm Up

5 rounds (U go, I go) – Not for time.

• 5 x concentric-only deadlifts (find a challenging weight)
• 5 x High Box Jumps (high effort)
• 10 Ring Rows / Pull-Ups

Focus on Quality

10 min AMRAP

• 10 clean and jerks (95/65)
• rest 1 min
• 10 clean and jerks (115/80)
• rest 1 min
• 10 clean and jerks (135/95)
• rest 1 min
• max reps of (165/115)

Based on Quarterfinals Workout 4

10 min AMRAP

• Burpees

10min Recovery/Warm-up

15 minutes AMRAP

• 3 Wall Walks
• 8 Cleans (115/80)
• 12 Box Jump Overs (20″ box)

5 min warm-up

10 Min ALT EMOM

• 10 Burpees
• 7 Burpees

5 min Recovery

20 Min AMRAP

• 1000m C2 or 400m Run or 5 Laps around court
• 32 Sit-ups
• 24 Lunges
• 16 Air Squats
• 8 Box Jumps (24/20)

21-minutes Clean and Jerk

• The clock will be set for 14 rds of 1.5 minutes
• Establish a Max Clean and Jerk

Alternate workouts

• Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
• If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
  • Deadlifts
  • Cleans or Hang Cleans
  • Snatches
  • Front Squats
  • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

• Deadlifts (205/145)
• Box Jumps (24″/20″)

10-minute Set-up/Warm-Up

6 Rounds For Time

• 5 deadlifts (225/155)
• 10 Box Overs (you can jump or step over)
• 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

Sport

5-minute Set-up/Warm-Up

Deadlift – (15 to 20 min)

• 2 x 5 (135/95)
• 1 x 5. (185/125)
• 1 x 3. (225/155)
• 1 x 2 (275/190)
• 1 x 5 (315/220)

The weights are for reference only. Make adjustments based on your needs.

The first 4 sets are warm-ups, and the last is a work set. Strength is increased in the work set, so it should be challenging but not dangerous.

6 Rounds For Time

• 5 deadlifts (225/155)
• 10 Box Overs (you can jump or step over)
• 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

10-minute Warm-up/Set-up

15 min Clean and Jerk

• 5 x 45
• 5 x 95
• 3 x 135
• 2 x 165
• 5 x 3 x 185 (or until time runs out)

3 rounds for time

• 500m Row
• 12 Body Weight Deadlifts
• 21 Box Jumps / Box step-ups. (20″ box)