– A 10 RM is a large set, so expect to find the max quickly.
– After, take off some weight and do 2 sets at 90%.
6 RNDs
6 TTB
10 Burpees to Target
14 DB Clean & Jerks (7/7)
s:35/20
x:50/35
Cap 11
– Athletes should base their % on their Clean & Jerk.
– The weight should be on the lighter side allowing for good reps and a solid catch.
2 RNDs
15 Box Jump Overs
25 Hang Power Cleans
50 DU / 100 SU
s: 75/55
x: 115/75
+: 135/95
Cap. 10m.
-This AMRAP has a high volume for each movement.
-Find a steady pace on the box jump overs, and break up the hang cleans into manageable sets for grip.
– Progressive build to 2 sets of 5 @75%.
– Athletes with no measure should build across to a weight that is 7.5/10 difficult by the last two sets.
– We will be adding weight throughout the next coming weeks, so stay on lighter to side to build in coming weeks.
AMRAP 8m
2, 4, 6, 8, 10, 12, 14…
Front Squats
Pull-ups
s: 75/55
x: 95/65
+:115/75
-We have an ascending rep scheme AMRAP adding 2 reps each round until the 8 minute mark.
-Weight should be light enough to remain unbroken for the majority of the workout
-Kipping pull ups will most likely need to be broken up after 3-4 rounds
-Advanced athletes will be more limited by transitions and their pulling capacity than anything else
-Target Score: (Rounds of 14-16)
AMRAP 35min
1 Burpees
2 Push Jerk
3 Row Cals
Rx: 95/65
+: 115/85
Alternate full rounds.
*Add ONE rep to each movement each round.
Example:
Rnd 2:
2 Burpees…3,4,5
3 Push Press…4,5,6
4 Cal Row…5,6,7
etc.
AMRAP 12min
2 Rope Climbs
15 KBS – American (53/35)
30 Air Squats
+: Leg Less / 70/53
(1rep = snatch @ power, hang, then floor)
– Use this primer to help prep your snatch movement.
– For this cycle a Snatch means Squat Snatch unless specified other.
– Athletes should catch where their mobility allows.
6 ROUNDs
6 DBL DB Box Step-Overs
6 Devil’s Press
6 Box Jumps
s: 35/20s
x: 50/35s
– Use two DBs for this workout.
– Box jumps are BW.
– For this cycle a Cleanmeans Squat Cleanunless specified other.
– Athletes should catch where their mobility allows.
5 Rnds
4 C2B / Banded / RR
12 HR Push-ups
48 DU / 92 Singles
Cap 9m
– Establish a 1 RM for the start of a new cycle.
– Full squat, as low as mobility allows, and full stand.
– The count the rep with the best form to use for the cycle.
Every 2m in 5 rounds
15/10c Row
6 Burpee Box Jump Overs
*Rest in remaining time
*Score is Slowest round.
Partner Met-con
For time:
80/64 cal Row – switching every 10/8 cals
80 KBS -switching every 10 reps
80 pull ups – switching every 10 reps
80 DU – Split evenly any way
40/32 cal Row – switching every 10/8 cals
40 KBSswitching every 10 reps
40 pull ups – switching every 5reps
40 DU – Split evenly any way
*22 min cap
12 Rounds for Time:
5 Front Squats @ 135/95 lbs
5 Shoulder to Overheads @ 135/95 lbs
s: 115/75
x: 135/95
Time Cap: 10minutes
– This is all barbell and members will have to decide where is best for them to break it up.
– Try to get all 5 reps done in a set to avoid having to clean the bar multiple times.
