Saturday

Teams of 2

3 Rounds

800m

50 WallBall 

50 Burpee Box Jump Over

Friday

Snatch Balance x 1 rep x 3 sets

Front Squat x 1 rep x 3 sets

10 min AMRAP

10 Front Squat (115#/75#)

10 TTB

Wednesday

Push Press x 1 rep x 3 sets

Deadlift x 1 rep x 3 sets

3 Rounds

400m

4 Hang Clean (185#/135#)

4 Push Jerk 

Tuesday

Back Squat x 1 rep x 3 sets

Power Snatch + Hang Snatch 80% x 1 rep x 4 sets

3 Rounds

50 DU

15 Hang Power Snatch (75#/55#)

Monday

Front Squat x 1 rep x 3 sets

Clean & Jerk x 1 rep x 3 sets

12 min AMRAP

4 Pull Up

6 HSPU

8 KBS (36kg/28kg)

Saturday

Teams of 2 

21 min

2000m 

With remaining time, AMRAP of

5 Push Up

4 Deadlift (135#/95#)

3 Hang Power Clean

2 Push Jerks

Friday

OHS x 3 reps x 3 sets

Back Squat x 3 reps x 3 sets

5 Rounds

14 KBS (32kg/24kg)

7 HSPU

Wednesday

Shoulder Press x 3 reps x 3 sets

Sumo Deadlift x 3 reps x 3 sets

12 min

150 DU

60 WallBall

30 C2B

150 DU

Tuesday

Front Squat x 3 reps x 3 sets

Power Clean + Jerk 80% x 1 rep x 4 sets

3 sets

4 min AMRAP

200m

With remaining time, AMRAP:

2 MU

8 Burpees

Rest 1 min

Monday

Back Squat x 3 reps x 3 sets

Snatch x 1 rep x 3 sets

“Nancy”

5 Rounds

400m

15 OHS (95#/65#)

Friday

Snatch Balance x 1 rep x 3 sets

Front Squat x 3 reps x 3 sets

10 min AMRAP

200m Run

50 DU 

2 MU

Wednesday

Deadlift x 3 reps x 3 sets

Shoulder Press x 3 reps x 3 sets

12min EMOM 

4 HSPU

AMRAP WallBall

Tuesday

Power Snatch + Hang Snatch 75% x 1 rep x 4 sets

Back Squat x 3 reps x 3 sets

5 Rounds

5 Bar-Facing Burpees

6 TTB

7 Power Snatch (75#/55#)

Monday

Clean & Jerk x 1 rep x 3 sets

Front Squat x 3 reps x 3 sets 

4 Rounds (12min)

15 KBS (36kg/28kg)

5 Wall Walk

Saturday

Teams of 2 

800m

80 TTB

400m

80 KB Thruster (24kg x 2)

200m

80 Weighted Sit Up 

Friday

OHS x 3 reps x 3 sets

Back Squat x 3 sets x 3 sets

15, 12, 9

Deadlift (275#/195#)

MU

Wednesday

Sumo Deadlift x 3 reps x 3 sets

11 min AMRAP

35 DU

11 Thrusters (75#/65#)

7 Burpee Box Jump

Tuesday

Power Clean + Jerk 70% x 1 rep x 4 sets

Front Squat x 3 reps x 3 sets

3 Rounds

200m

21 WallBalls

12 Pull Up

Monday

Snatch x 1 rep x 3 sets

Back Squat x 3 reps x 3 sets 

21, 15, 9

HSPU

KBS (32kg/24kg)

Saturday

Teams of 2

90 TTB

90 Box Jump

180 DU

*EMOM both athletes do 3 Burpees

Friday

Snatch Balance x 1 rep x 3 sets

Front Squat x 1 rep x 3 sets

2 Rounds

10 MU

50 WallBalls

Wednesday

Push Press x 1 rep x 3 sets

Deadlift x 1 rep x 3 sets

3 Rounds

400m

12 KBS (36kg/28kg)

12 Pull Up

Tuesday

Back Squat x 1 rep x 3 sets

Snatch + Hang Snatch 80% x 1 rep x 4 sets

21, 15, 9

HSPU

Power Snatch (95#/65#)

Monday

Front Squat x 1 rep x 3 sets

Clean & Jerk x 1 rep x 3 sets

21, 15, 9

Power Clean (95#/65#)

Push Press

Saturday

Teams of 2

25 min AMRAP

200m

100 DU

50 Weighted Step Up

25 Hang Power Snatch (95#/65#)

Friday

OHS x 5 reps x 3 sets

Back Squat x 5 reps x 3 sets

7 Rounds

7 Deadlift (225#/155#)

7 HSPU

Wednesday

Shoulder Press x 5 reps x 3 sets

Sumo Deadlift x 5 reps x 3 sets

“Jackie”

1000m Row

50 Thrusters (45#/35#)

30 Pull Ups

Tuesday

Front Squat x 5 reps x 3 sets

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

3 Rounds

400m 

25 WallBalls

15 STO (115#/75#)

Monday

Back Squat x 5 reps x 3 sets

Snatch x 1 rep x 3 sets

9 min AMRAP

3 MU

6 Back Squat (135#/95#)

Friday

Snatch Balance x 1 rep x 3 sets

Front Squat x 5 reps x 3 sets

7 min AMRAP

200m Row

50 DU 

Wednesday

Deadlift x 5 reps x 3 sets

Shoulder Press x 5 reps x 3 sets

12min EMOM 

1 Clean  (225#/155#)

4 HSPU

Tuesday

Snatch + Hang Snatch 75% x 1 rep x 4 sets

Back Squat x 5 reps x 3 sets

3 Rounds

400m

28 Sit Ups

7 MU

Monday

Clean & Jerk x 1 rep x 3 sets

Front Squat x 5 reps x 3 sets 

9, 15, 21 

Thruster (95#/65#)

TTB

Push Up

Saturday

Teams of 2 

400m

30 Deadlifts (135#/95#)

400m

30 Hang Power Cleans

400m

30 Push Jerks

* Squat Hold

Friday

OHS x 5 reps x 3 sets

Back Squat x 5 sets x 3 sets

20, 15, 10 KBS (32kg/24kg)

AES 10 TTB + 400m

Wednesday

Sumo Deadlift x 5 reps x 3 sets

Push Press x 5 x 3

1, 3, 5, 7 MU

AES 200m + 35 DU

Tuesday

Clean + Hang Clean + Jerk 70% x 1 rep x 4 sets

Front Squat x 5 reps x 3 sets

10 min AMRAP

10 WallBalls

5 Burpees

Monday

Snatch x 1 rep x 3 sets

Back Squat x 5 reps x 3 sets 

10 min EMOM

5 OHS (95#/65#)

4 HSPU

Saturday

Teams of 2

7 min = 1RM Clean & Jerk

Rest 1 min

6 min AMRAP

6 Hang Power Clean

6 Pull Up

Rest 1 min

400m Sandbag Carry

Friday

OHS x 1 rep x 3 sets

Sumo Deadlift x 5 reps x 3 sets

9 min AMRAP

9 WallBalls 

9 Burpees

Wednesday

Snatch Balance x 1 rep x 3 sets

Hang Snatch 80% x 2 reps x 4 sets

21, 15, 9 OHS (115#/75#)

AES 30 DU + 200m

Tuesday

Back Squat x 5 reps x 3 sets

Shoulder Press x 5 reps x 3 sets

8 min Ladder

1, 2, 3, …

HSPU

TTB

Monday

Front Squat x 5 reps x 3 sets

Clean & Jerk x 1 rep x 3 sets

3 sets

4 min

200m

AMRAP

2 MU

8 KBS (36kg/28kg)

Rest 1 min

Saturday

Teams of 2

4 sets

5 min AMRAP

5 Thruster (95#/65#)

5 Bar-Over Burpees

Rest 1 min

Friday

Snatch x 1 rep x 3 sets

Back Squat x 3 reps x 3 sets

3 Rounds

7 MU

21 WallBalls

400m

Wednesday

Front Squat x 3 reps x 3 sets

Power Clean + Jerk 80% x 1 rep x 4 sets

1, 3, 5, 7, 9 Deficit HSPU

AES 14 KBS (32kg/24kg)

Tuesday

Snatch Balance x 1 rep x 3 sets 

Deadlift x 3 reps x 3 sets

15, 12, 9

Deadlift (315#/205#)

C2B

Monday

Back Squat x 3 reps x 3 sets

Snatch x 1 rep x 3 sets

2 Rounds

800m

25 OHS (65#/45#)

Friday

Teams of 2

88 Weighted Sit Up

88 Weighted Step Up

88 Push Press (95#/65#)

88 Bar-Facing Burpees

800m

Wednesday

Sumo Deadlift x 2 reps x 3 sets

Hang Snatch 70% x 2 reps x 4 sets

3 Rounds

5 MU

10 Snatch (135#/95#)

Tuesday

OHS x 2 reps x 3 sets

Back Squat x 2 reps x 3 sets

3 sets (12 min)

3 rounds Cindy

35 DU

Monday

Clean & Jerk x 1 rep x 3 sets

Front Squat x 2 reps x 3 sets

3 Rounds (8 min)

20/14 cal Bike

10 Front Squat (135#/95#)

Saturday

Teams of 2

7 min = 2RM Thruster 

Rest 1 min

10 min AMRAP

4 HSPU

8 Sit Up

12 WallBalls

Rest 1 min

10 x 200m relay

Friday

Back Squat x 1 rep x 3 sets

Snatch Balance x 1 rep x 3 sets 

3 sets 

In 4 min 

200m

15 Pull Ups

10 KBS (32kg/24kg)

Rest 1 min

Wednesday

Power Clean + Jerk 70% x 1 rep x 4 sets

Front Squat x 1 rep x 3 sets

12 min AMRAP

6 MU

12 Burpee Box Jump

24 DU

Tuesday

Deadlift x 1 rep x 3 sets

Shoulder Press x 1 rep x 3 sets

3 Rounds

400m

15 TTB

30 Walking Lunges

Monday

Snatch x 1 rep x 3 sets

Back Squat x 1 rep x 3 sets 

“DT”

5 Rounds (15 min)

12 Deadlifts (155#/105#)

9 Hang Power Clean

6 Push Jerk

Saturday

Teams of 2

100 Sandbag Walking Lunge

150 KBS (36kg/28kg)

200 DU

Friday

OHS x 1 rep x 3 sets

Back Squat x 1 rep x 3 sets

3 Rounds

200m

10 OHS (155#/105#)

Wednesday

Snatch + Hang Snatch 80% x 1 rep x 4 sets

Front Squat x 1 rep x 3 sets

3 Rounds

15 Thrusters (115#/75#)

5 MU

400m

Tuesday

Sumo Deadlift x 1 rep x 3 sets

Shoulder Press x 1 rep x 3 sets

3 Rounds

22 Unbroken WallBalls (10kg/6kg)

12 HSPU

* 100m for each break

Monday

Back Squat x 1 rep x 3 sets

Clean & Jerk x 1 rep x 3 sets

3 Rounds

15 Deadlift (155#/105#)

12 Hang Power Clean 

9 Push Jerk

Saturday

Teams of 2

7 min = 1RM Power Clean

Rest 1 min

12 min AMRAP

6 Hang Power Clean (135#/95#)

6 Bar-Over Burpees

Rest 1 min

8 x 400m

Friday

Snatch x 1 rep x 3 sets

Front Squat x 2 reps x 3 sets

9, 7, 5 MU

AES 21 WallBall + 400m