Workout:

10 minute EMOM
10 x 10 Swings

Metcon:

21-15-9
Deadlift 115/75
Thruster 115/75
Pull up

Workout:

Superset the two every 3 minutes for 15 minutes
Dumbbell Bench Press
Dumbbell Pullovers
The first four sets complete 6-10 reps for each exercise increasing weight each set.
The fifth increase the weight on the bench and complete as many reps till failure, then drop the weight twice completing as many reps till failure for each drop.

Metcon:

Row 10 x 250/200 meter sprints with :90 rest between sets
Set up the monitor on the rower for this.
Sprint each row as quickly as possible maintaining form and range of motion.

Workout:

Hip Thrusts
5 x 8 Every 2 minutes
Starting with a heavy weight and increasing each set

Metcon:

Every 3 minutes complete:
35 Double unders
15 Wall Ball @20/14
3 Power Clean + 2 Front squat @185/125
8 Rounds total (24 minutes)

Workout:

Back Squat
20 reps adding 10 lbs from last week
Remember, you cannot return the bar to the rack until all 20 reps are complete.
You may rest with the bar on your back as long as you want.


Metcon:

EMOM for 30 minutes
1st minute: 10/7 Calorie Bike
2nd minute: 10 Toes to bar
3rd minute: 5 Devil’s press @50/35

Workout:

Front foot elevated split squat (use a 45lb plate for your front foot)
Using two heavy Dumbbells complete 5 reps ea. leg x 4 sets
After the lunges “L” hang till you drop (knees straight or bent)
Rest as needed between sets

Metcon:

AMRAP Ascending Ladder (with a Partner) in 12 minutes

2 Wall Ball Shots (20/14 lb) – Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) – Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 2
6 Synchronized Burpees
etc…

Workout:

Every 6 minutes
5 Rounds
Run 400
12 Deadlift 135/95
7 Hang Power Clean @135/95
20 Push ups

Workout:

Every 2 minutes complete:
Bent over Barbell Row 8-10 reps
Inline Bench Press 8-10 reps
Three sets total

Metcon:

50-40-30-20-10
Double Unders
V-Ups or Anchored Sit ups
Db Step ups 25 ea./ 20 ea./ 15 ea. …

Workout:

Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep
Build each set

Metcon:

Every 3 minutes Complete:
15 Power Cleans 135/95
15 Bar facing Burpee
Four rounds total

Workout:

Back Squat
20 reps @ 55% 1 rep max
The 20 reps are done consecutively without returning the bar to the rack.
You may rest with the bar on your back as for long as you need, just don’t return it to the rack.
We’ll be doing this for 8 week or so, you don’t need to go super heavy now, it’ll happen.
Just make sure you are focusing on your form and technique.

Metcon:

“Jackie”
Row 1000
50 Thrusters @45/35
30 Pull ups

This workout is supposed to be a sprint.
Move as quickly as you can through all the movements without stopping.
If this means you need to lower the weight so you can keep moving, do that.

Workout:

Strict Pull up 5 reps
Close Grip Bench press 6-8 reps
Rear delt flyes 8-10 reps
Dips 6-8 reps
Run through the circuit with no rest 4 times.
Two minutes rest between sets

Metcon:

12 Min Amrap
3-6-9-12-15 …etc
Hang Power Snatch 75/55
Burpee Box Jumps 24/20