Tuesday

Deadlift x 2 reps x 3 sets

Push Jerk x 2 reps x 3 sets

Teams of 2

5 min AMRAP

5 TTB

5 Deadlift (225#/155#)

Rest 1 min

5 min AMRAP

10 KBS (32kg/24kg)

5 Push Up

Rest 1 min

5 min AMRAP

5 cal Row

15 DU

Monday

Front Squat x 2 reps x 3 sets

Snatch Balance x 1 rep x 3 sets

10 min EMOM 

2 Wall Walk

3 Thruster (155#/105#)

Saturday

Teams of 2

3 sets

7 min AMRAP

7 Bar-Over Burpees

7 Thrusters (95#/65#)

Rest 1 min

Friday

OHS x 2 reps x 3 sets

Back Squat x 2 reps x 3 sets

12, 10, 8, 6, 4, 2 HSPU

AES 15 WallBalls (10kg/6kg)

(13 min)

Tuesday

Sumo Deadlift x 2 reps x 3 sets

Push Press x 2 reps x 3 sets

Teams of 2

4 Rounds

400m

20 KBS (36kg/28kg)

40 DU

Monday

Clean & Jerk x 1 rep x 3 sets

Back Squat x 2 x 3

“Cindy”

20 min AMRAP

5 Push Up

10 Pull Up

15 Air Squat

Saturday

Teams of 2

800m

100 Weighted Sit Up

100 Box Jump

100 KTE

100 Push Up

800m

Friday

Front Squat x 2 reps x 3 sets

Snatch x 1 x 3 

3 Rounds (8 min)

20/14 cal Bike

10 Front Squat (135#/95#)

Wednesday

Power Clean 70% x 3 reps x 4 sets

Back Squat x 2 reps x 3 sets

10 min AMRAP

2 MU

4 HSPU

8 KBS (32kg/24kg)

Tuesday

Deadlift x 2 reps x 3 sets

Shoulder Press x 2 reps x 3 sets

5, 10, 15, 20, 25, 30 WallBalls (10kg/6kg)

AES 30 DU

Monday

Snatch Balance x 1 rep x 3 sets

Front Squat x 2 reps x 3 sets 

5 rounds

1 min = 10 Bar-Facing Burpees

1 min = AMRAP Power Snatch (155#/105#)

Saturday

Teams of 2

*Deadlift Hold (225#/115#)

150 Box Jump

75 HSPU

225 WallBalls

Friday

OHS x 1 x 3

Back Squat x 1 x 3

5 Rounds

1 min = 4 MU

1 min = AMRAP DU

Wednesday

Snatch + Hang Snatch 80% x 1 x 4

Front Squat x 1 x 3 

“Isabel” (12 min)

30 Snatch (135#/95#)

Tuesday

Sumo Deadlift x 1 x 3

Shoulder Press x 1 x 3

 4 Rounds

15 KBS (32kg/24kg)

12 TTB 

Monday

Back Squat x 1 x 3

Clean & Jerk x 1 x 3

10 min OTM

8 Burpees

AMRAP Hang Clean (135#/95#)

Saturday

Teams of 2

5 Rounds

400m

8 MU

16 HSPU

24 Burpees

Friday

Snatch x 1 x 3

Front Squat x 3 x 3

9, 15, 21

Row (Calories)

Power Snatch (115#/75#)

Wednesday

Deadlift x 3 x 3

Push Jerk x 3 x 3

4 Sets

3 min AMRAP

7 Push Up

7 KBS (32kg/24kg)

7 Sit Up

Rest 1 min

Tuesday

Deadlift x 3 x 3

Push Jerk x 3 x 3

4 Sets

3 min AMRAP

7 Push Up

7 KBS (32kg/24kg)

7 Sit Up

Rest 1 min

Monday

Front Squat x 3 x 3

Snatch Balance x 1 x 3

5 Rounds

50 DU

15 Push Press (75#/55#)

10 TTB

Saturday

Teams of 2

30 Wall Walk

40 Thrusters (95#/65#)

50 Pull Up

30 Thrusters (115#/75#)

70 Push Up

20 Thrusters (135#/95#)

Friday

OHS x 3 x 3

Back Squat x 3 x 3

9, 7, 5

MU

Deadlift (275#/185#)

AES 400m

Wednesday

Snatch + Hang Snatch 75% x 1 x 4

Front Squat x 3 x 3

5 x 250m Row

Pistol practice

Tuesday

Sumo Deadlift x 3 x 3

Push Press x 3 x 3 

10 min OTM

4 Box Jump

4 HSPU

4 Weighted Sit Up

Monday

Clean & Jerk x 1 x 3

Back Squat x 3 x 3

“Grace” (12 min)

30 Clean & Jerk (135#/95#)

Saturday

Teams of 2

4 Rounds

400m

10 Deadlift 

20 Pull Ups

30 KB Front Squat (24kg)

Friday

Front Squat x 3 x 3

Snatch x 1 x 3 

10, 8, 6, 4, 2 

TTB

Burpee

Thruster (135#/95#)

Wednesday

Power Clean 70% x 3 x 4

Back Squat x 3 x 3

12 min OTM

4 HSPU

1 Power Clean (205#/145#)

Tuesday

Deadlift x 3 x 3

Shoulder Press x 3 x 3

3 Rounds (15 min)

7 Wall Walks

14 KBS (36kg/28kg)

200m

Monday

Snatch Balance x 1 x 3

Front Squat x 3 x 3 

3 Rounds (13 min)

50 DU

25 WallBalls (10kg/6kg)

5 MU

Saturday

Teams of 2

1200m

90 Deadlifts (205#/145#)

72 Dumbbell Push Press

54 KTE

Friday

OHS x 1 x 3

Back Squat x 1 x 3

10 min Ascending Ladder

2 WallBalls

1 Burpee

4 WallBalls

2 Burpees 

6 WallBalls

3 Burpees etc

Wednesday

Sumo Deadlift x 1 x 3

Shoulder Press x 1x 3

12 min OTM

3 HSPU

5 KBS (36kg/28kg)

Tuesday

Power Clean 80% x 2 x 4

Front Squat x 1 x 3 

10, 8, 6, 4, 2 

Hang Power Clean (135#/95#)

AES 200m

Monday

Back Squat x 1 x 3

Snatch x 1 x 3

3 sets

4 min

400m

4 MU

AMRAP Squat Snatch (135#/95#)

Rest 1 min

Saturday

Teams of 2

10, 8, 6, 4, 2 (12 min)

Thruster (135#/95#)

AES 100m

Rest 1 min

25, 20, 15, 10 5

WallBalls

AES 10 TTB

Friday

Snatch Balance x 1 x 3

Front Squat x 5 x 3

100 Weighted Step Up

* 5 HSPU OTM

Wednesday

Deadlift x 5 x 3

Push Jerk x 5 x 3

 10, 8, 6, 4, 2

KBS (36kg/28kg)

AES 100m

Tuesday

Power Snatch 80% x 2 x 4

Back Squat x 5 x 3 

3 Rounds

10 Power Snatch (95#/65#)

15 Sit Up

20 Walking Lunges

Monday

Front Squat x 5 x 3

Clean & Jerk x 1 x 3

15, 12, 9 (15 min)

Squat Clean (135#/95#)

Bar-Facing Burpees

BES 40 DU

Saturday

Teams of 2

1200m

50 Ring Dip (MU Start)

50 Thruster (155#/105#)

50 Deadlift (245#/175#)

Friday

OHS x 5 x 3

Back Squat x 5 x 3

21, 15, 9

OHS (115#/75#)

Pull Up

Wednesday

Sumo Deadlift x 5 x 3

Push Press x 5 x 3

10 min OTM

8 KBS (32kg/24kg)

Air Squat

Tuesday

Power Clean 75% x 2 x 4

Front Squat x 5 x 3

75 WallBalls

* 3 HSPU OTM

Monday

Snatch x 1 x 3

Back Squat x 5 x 3

3 Rounds

400m

50 DU

10 TTB

Saturday

Teams of 2

800m

75 HSPU

400m

150 WallBalls (10kg/6kg)

200m

300 DU

Friday

Front Squat x 1 x 3

Snatch Balance x 1 x 3

10, 8, 6, 4, 2

KBS (36kg/28kg)

TTB

AES 200m

Wednesday

Deadlift x 5 x 3

Shoulder Press x 5 x 5

3 Rounds (15 min)

5 MU

10 Squat Clean (135#/95#)

20 Box Jump (24”)

Tuesday

Power Snatch 70% x 2 x 4

Back Squat x 5 x 3

3 sets

3 min

400m

AMRAP

7 Push Up

14 DU

Rest 1 min

Monday

Clean & Jerk x 1 x 3

Front Squat x 5 x 3

“Fran” (10 min)

21, 15, 9

Thrusters (95#/65#)

Pull Up

Saturday

Teams of 2

3 Rounds

800m

80 DU

20 TTB

20 Hang Power Snatch (95#/65#)

Friday

OHS x 5 x 3

Back Squat x 5 x 3

10 min OTM

2 MU

6 KBS (36kg/28kg)

Wednesday

Sumo Deadlift x 5 x 3

Shoulder Press x 5 x 3

10 Rounds

30 sec = Max Unbroken WallBalls

Rest 30 sec

Tuesday

Power Clean 80% x 2 x 4

Front Squat x 5 x 3

12 min OTM

2 Deficit HSPU

1 Hang Power Clean (185#/125#)

Monday

Back Squat x 5 x 3

Snatch x 1 x 3

10 min OTM

5 Bar-Over Burpees

5 OHS (95#/65#)

Saturday

Teams of 2

7 min = 3RM OHS

Rest 1 min

12 min AMRAP

12 WallBall

12 KBS (24kg/16kg)

Rest 1 min

8 x 200m

Friday

Snatch Balance x 1 x 3

Front Squat x 3 x 3

3 Rounds

400m

15 Push Up

10 TTB

Wednesday

Deadlift x 3 x 3

Push Jerk x 3 x 3

5 Rounds

7 Deadlift (155#/105#)

5 Front Squat

3 STO 

Tuesday

Power Snatch 80% x 2 x 4

Back Squat x 3 x 3

5 x 250m Row

MU Practice after*

Monday

Front Squat x 3 x 3

Clean & Jerk x 1 x 3

“Marco” (15 min)

3 Rounds

21 Pull Up

15 HSPU

9 Thrusters (135#/95#)

Saturday

Teams of 2

20 Hang Power Clean (135#/95#)

40 WallBall

60 Push Up

800m

60 Push Up

40 WallBall

20 Hang Power Clean

Friday

OHS x 1 x 3

Back Squat x 2 x 3

12 min OTM

5 KB Thruster (24kg)

3 HSPU

Wednesday

Sumo Deadlift x 2 x 3

Push Press x 2 x 3

11 min AMRAP

35 DU

11 Thruster (75#/55#)

7 Burpee Box Jump

Tuesday

Power Clean 75% x 2 x 4

Front Squat x 2 x 3

5 Rounds

4 MU

8 KBS (32kg/24kg)

12 Walking Lunges

Monday

Snatch x 1 x 3

Back Squat x 2 x 3

3 Rounds (12 min)

3 Snatch Grip Deadlift (115#/75#)

5 Snatch Grip BNK Push Press

7 Back Squat

9 Pull Up

Saturday

Teams of 2

400m Sandbag Carry

200 WallBall

400m Sandbag Carry

100 Weighted Sit Up

400m Sandbag Carry

50 TTB

Friday

Front Squat x 1 x 3

Snatch Balance x 1 x 3

9, 7, 5

MU

Wall Walk

AES 400m

Wednesday

Deadlift x 1 x 3

Shoulder Press x 1 x 5

5 Rounds

1 min = Max DU

1 min = KBS (36kg/28kg)

Tuesday

Power Snatch 70% x 2 x 4

Back Squat x 1 x 3

3 Rounds

15 Thruster (95#/65#)

12 Bar-Over Burpees

200m

Monday

Clean & Jerk x 1 x 3

Front Squat x 1 x 3

“Diane”

21, 15, 9

Deadlift (225#/155#)

HSPU

Saturday

Teams of 2

7 min = 1RM Thruster

Rest 1 min

10 min AMRAP

7 DB Thruster

5 Box Jump Over

Rest 1 min

8 x 400m

Friday

Back Squat x 1 x 3

Clean & Jerk x 1 x 3

4 Rounds

21 WallBalls (10kg/6kg)

15 Pull Up

9 HSPU

Wednesday

Front Squat x 1 x 3

Hang Snatch 80% x 2 x 4

15, 12, 9 Power Snatch (95#/65#)

AES 200m

Tuesday

Push Jerk x 1 x 3

Deadlift x 1 x 3

10 min OTM

2 MU

3 Deadlift (275#/185#)

Monday

OHS x 1 x 3

Back Squat x 1 x 3

50 KBS (36kg/28kg)

75 Burpees

150 DU

Saturday

Teams of 2

800m

50 Ring Dips

600m

75 Weighted Step Up

400m

100 Front Rack Lunges

200m

125 KBS (36kg/28kg)

Friday

Snatch Balance x 1 x 3

Front Squat x 2 x 3

12, 9, 6, 3

Thruster (135#/95#)

HSPU

Wednesday

Snatch x 1 x 3

Front Squat x 2 x 3

3 sets

4 min AMRAP

200m

AMRAP

1 Wall Walk

3 TTB

Tuesday

Back Squat x 2 x 3

Clean + Hang Clean + Jerk 80% x 1 x 4

80 WallBall (10kg/6kg)

40 Box Jump

20 Clean & Jerk (115#/75#)

Monday

Shoulder Press x 2 x 5

Sumo Deadlift x 2 x 3

“Annie”

50, 40, 30, 20, 10

DU
Sit Up

Saturday

Teams of 2

7 min AMRAP

7 KBS (36kg/28kg)

100m
Rest 1 min

7 min AMRAP

7 Push Up

7 Sandbag Squat

Rest 1 min

7 min AMRAP

7 KBS (36kg/28kg)

100m