WORKOUT
30min Time cap
8-10 min GPP (Coaches Choice!)
A. 3 rounds
10 Power clean + Jerk @135/95# or 115/85 or 95/65
10 bar facing burpees
10 TTB
Rest 3 mins
3 rounds :
10 Squat cleans @135/95# etc…
10 burpee box jump over @24/20”
10 Tough DB bench press
Rest 3 mins
3 rounds for time:
10 Front squats @135/95#
10 Push Jerk @135/95#
75 double under or 150 singles
+
Core finisher if time!
WORKOUT:
Warm-up:
Coaches Choice
A. 10-12 mins steady flow:
10/side curtsy lunge to cossack lunge (weighted if possible)
Standing Prone Trap 3 raises @3010 x 10-12 good reps
15sec hollow hold + 15 hollow rocks
20 min AMRAP:
Buy in: 2.0 Mile bike or 2020 meter on rower (not a perfect conversion, but you get the idea.)
For time:
31 KBS
31 Wall Balls
31 Goblet squats
31 burpees
31 DB weighted lunges
31 DB push press
31 TTB or Knees to waist or tuck ups
31 box jumps
31 DB power cleans
31 burpees
31 sit ups
31 DB Deadlifts
BOOTCAMP
For time:
31 KBS
31 Wall Balls
31 Goblet squats
31 burpees
31 weighted lunges
31 push press
31 TTB or Knees to waist or tuck ups
31 box jumps
31 DB power cleans
31 burpees
31 sit ups
31 DB Deadlifts
*30 min time cap
WORKOUT
8 sumo squat to stand
20 weighted cossacks
Prone I.Y.Ts (5 per position. Weighted or unweighted with thumbs to the ceiling.)
8 downward dog push ups
x 2 rounds
then:
A. Box squat in back rack @11×1 x 8 tough reps x 3 sets
Rest 15 sec
Single leg wall sit x 15-20 sec per leg or Regular wall sit weighted for 30 sec
Rest 90 sec
+
5 min AMRAP:
3 Power Snatch @95/65#
6 push ups or HSPU
9 jumping air squats
Rest 2 mins
5 min AMRAP:
10/7 Cal Air bike
16 Deadlifts @ 135/95#
Rest 2 mins
5 min AMRAP:
3 Power Snatch @95/65#
6 push ups or hSPU
9 jumping air squats
+
Finisher if time:
20 Barbell curls
20 Tricep extensions w/ barbell or DB
20 Lying DB Lat pullovers tough
x 2-3 sets
BOOTCAMP
20 min EMOM:
Min 1: 10/8 Cal Row
Min 2: 12 DB Thrusters
MIn 3: 10-15 burpees
Min 4: 10 DB Power clean + Jerks
+
90 sec on / 45 sec off:
7 sit ups
7 push ups
7 air squats
x 4-5 sets
WORKOUT
Warm-up with an empty barbell:
5 clean dead lifts
5 high clean pulls
5 muscle cleans
5 fronts squats
5 strict press in the split squat
x 2 rounds
then:
A. 2 TnG Power cleans + 1 Above knee squat clean + 1 split jerk every 1:15 min x 8 sets
B. 3 rounds:
Barbell good morning @30×1 x 8-10 good reps
Rest 20 sec
Side lying Banded clam shells @11×1 x 15/side reps
Rest 20 sec
20 Plank hold with rotating hip taps w/ 10 sec hold on last rep
Rest 20 sec
+
Every 6 mins x 18 mins :
500/450m Row
20 CTB or Pull ups
30 DB walking lunges @50/35# ( 1 DB)
BOOTCAMP
3 rounds for time:
30 Alt. DB power snatch
15 Burpees over DB
rest 3-4 mins
For time:
21-18-15-12-9-6-3
DB Front squats
Cal Rowing or Bike or Ski erg
Ball Slams
+
Finisher if time:
25 banded face pulls
20/side Banded Paloff press
x 2 -3 sets
WORKOUT
Warm-up:
10 light kb or db squat to press out
10 large X-banded side steps L/R
10 large banded thruster
10 hanging scap retractions
x 2 rounds
A. 3 sets:
Barbell Push press x 3 reps + Push jerk x 3 reps
1.1.1.1 Weighted pull up cluster Pronated @20×0 (rest 10 sec b/t reps )
*complete negative pull ups with 4-5 sec lower down if can’t add weight
Rest 30 sec
B. 3 sets:
Push ups @31×1 x 8-12 tough reps (deficit/rings/use plates)
Rest 30 sec
Side plank Powell raises @20×0 x 10-12/arm
Rest 30 sec
+
Every 3 mins x 16 mins :
15 No pushup burpee over bar
15 Thrusters @ 75/55#
Rest 1 min b/t rounds
BOOTCAMP
5 rounds:
10 Hang DB Power clean + Jerk
10 Plank up downs
10 Crossbody Mt. + Feet Jack
Rest 2 mins
4 rounds :
20 Alt. DB power snatch
10 burpees over DB
Rest 2 mins
3 rounds:
25 Box jump overs
30 Weighted Curtsy lunges
Rest 2 mins
2 rounds:
15 DB devils press
20 DB Box step overs
+
Core finisher if time:
Coach’s choice
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