Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :90 for (8) Sets
Power Snatch
Hang Power Snatch
Hang Squat Snatch

Accessory:
Three Sets:
Half Kneeling KB Chops x 10 ea.
Kneeling Around the World x 20 ea.
Offset Overhead Farmers Carry 100 Ft ea.

Metcon:
6 Rounds
Row 250
10 Burpee over Rower
1 Minute rest

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
4 x 4 @75%

Metcon:
30 Reps each Exercise
Box Jump 24/20
Pull up
Swing
Lunge
K2E
Push Press 45/35
Back Extension
Wall Ball
Burpee
Double Under

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press 20 Reps
Increase 5-10 lbs based on your performance last week.

Accessory:
3 Sets:
DB Flyes x 8-10
Half Kneeling Single Arm DB Press x 8-10 ea.
Barbell Curl x 8-10

Metcon:
21-15-9
Med Ball (Clean the ball from your lap to over your shoulder, go as heavy as you can go)
Burpee over Ball

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min
Side Plank x 1 min ea.

Metcon:
30 Min EMOM
1 – Bike 15/10
2- Power Clean + Hang Power Clean + Jerk (135/95)
3 – Ski 250/175
4 – Hang Power Clean x 2 + Front Squat x 2 (135/95)
5 – Rest

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps
Increase 10 lbs

Accessories:
3 Sets:
Single Leg Deadlift (2 DB’s) x 10
DB Hip Thrusts x 10
Ab Rollouts x 10

Metcon:
4 Rounds
Bike 12/7 Calories
7 Double KB Clean 53/35
7 Double KB Reverse Lunge ea. 53/35
7 Double KB Thruster 53/35
Rest 1 Minute

2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :90 for (5) sets
1 Power snatch + 1 Hang power + 2 OHS

Accessory:
10 Single Leg Touchdown Squats
10 Feet Elevated KB Sumo Deadlift
Paloff Press with Band 10 ea.

Metcon:
10 Rounds
5 Thruster @115/75
5 Pull up

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Accessory:
90/90’s with hip thrust x 10
Superman Plank x 5 ea. :03 hold
Offset Overhead Farmers Carry 100 Ft ea.

Strength:
Deadlift
5 x 5 @70%

Metcon:
8 Rounds (:20 on :10 off) ea. Exercise
Row
Bike
Ski
Mountain Climbers

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press 20 Reps
Use the weight you can get for 10-12 reps, around 60-65%
Go till failure which should be around 10-12 reps
Rack the bar for several breaths and continue till you hit 20 reps

Accessory:
3 Sets:
Incline DB Press x 8-10
Half Kneeling Single Arm DB Press x 8 ea.
Barbell Curl x 8-10

Metcon:
15 Min EMOM
1. Bike 15/10
2. 20 Wall Ball
3. 10 T2B or 20 Sit up

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean
Then …
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min

Strength:
Every :90 for (8) Rounds
1 Power Clean
1 Front Squat
1 Hang Clean
1 Split Jerk

Metcon:
21-15-9
Power Clean 135/95
Bar Facing Burpee

Accessory:
3 sets:
Side Plank Hip Drops x 10
KB V-Up x 10
KB Half Kneeling Chops x 10 ea.

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps @55%

Accessory:
3 sets:
Bulgarian Split Squat x 8
Single Leg RDL x 8
Hip Extensions x 10

Metcon:
10 x 10
Barbell Horizontal Row
Push up