Workout:
5 Rounds
Run 400
30 Wall Ball @20/14
30 Box Jumps @24/20
If you’re doing Murph on Saturday or Sunday maybe do half the amount of wall balls, or maybe just do them all and then do Murph.
Either way, it’s all good.

Workout:
6 Min EMOM
2 Power Cleans + 1 Jerk
Keep the weight moderate for all 6 sets
Don’t go too heavy, save yourself for Murph

Metcon:
Run 800
21-15-9
Power Clean 115/75
Ring Dip
Ruin 800
Scale the ring dips to bar dips, push ups, dips off the bench or you can get yourself a cup of dips ice cream.
The power clean weight is light so try and go straight through.

Workout:
50-40-30-20-10
Double Unders
Sit ups
Modify to finish in under 7 minutes
-Rest 5 Minutes-
20 Min Amrap
Run 400
10 Swings @70/45
10 Burpee tuck jump

Workout:

Back Squat 15 reps @75-80% (Slow and controlled, 1 rep max tempo)
Row 1,000 meters
Back Squat 15 reps @75-80%
Row 1,000
If you have a technically sound squat and are comfortable with the weight, go heavy.
If you’re not reaching full range of motion in your squat, lower the weight and focus on your range of motion.
The percentage is heavy, make sure you are bracing for each rep. Every rep should be treated like a 1 rep max.

Workout:
10 Min EMOM
1 Power Snatch
2 OHS
1 Hang Power Snatch
Perform the 3 movements every minute
Increase weight every 2 minutes
If you have trouble with the overhead squats use a PVC pipe.
Doing them correctly is much more beneficial than doing them incorrectly with weight.

Metcon:
Run 400
Then: 3 Rounds
[10 Pull ups
20 Push ups
30 Air Squats]
Run 800
Then: 6 Rounds
5 Pull ups
10 Push ups
15 Air Squats
Run 400

Workout:
Turkish Get ups
10 Singles
Try to increase KB every 2 reps
Go for a heavy single

Metcon:
5 Rounds
50 Double Unders
21 Box Jumps @24/20
12 Deadlifts @185/125

Workout:
10 Min EMOM
1 Squat Clean
1 Jerk
2 Front Squat
Increase the weight every 2 minutes

Metcon:
13 min Amrap
200m Run
10 Bar Facing Burpees

Workout:
5 sets
5 Single Arm KB Strict Press (each side)


Metcon:
50-35-20
Wall Balls @20/14
15-15-15
Pull ups

Hope all you Mama’s are having a wonderful day!
One of the few days of the year you can have dessert and not feel guilty about it, or at least I won’t feel guilty for you.
So stuff you chubby little cheeks today and enjoy, you’ll be strong for your squats tomorrow.
Workout:
Back Squat
8-3-8-3-8-3
Perform sets 1, 3 and 5 @55-60%
Perform sets 2, 4 and 6 @70-75%
Rest 90 seconds between each set

Metcon:
50/37- 40/30- 30/22- 20/15- 10/8
Cal Bike
Before, between and after each set perform 15 GHD Sit ups and 15 Hip extensions
If you don’t normally do GHD Sit ups, modify to Ab-mat sit ups.

Workout:
3 x 3 Power Snatch (light weight)
then …
2 x 2 Power Snatch (moderate weight)
then …
3 x 1 Power Snatch (heavy weight)
If you are proficient in the Snatch do it how it’s written.
If you feel like you need work, keep the weight light and work on your technique.
If your Snatch is a mess, work on your positioning and flexibility

Metcon:
4 Rounds
50 Double unders
10 Bench Press (Bodyweight)
7 Kb snatch right arm 50/35
7 Kb snatch left arm 50/35