Wednesday 7/17
A) Push Press 3,3,2,2,1,1; rest 2-3 min
B) “Grindy”
– 30 clean and jerks (135/95) – ground to overhead style
*every time the bar drops or rests on the ground complete 2 rounds of “Cindy”:
– 5 pull-ups
– 10 push-ups
– 15 air squats
C) 4×10 supermans with a 10 sec hold on the 10th rep of each set
12 min AMRAP @85%:
– 10 lateral burpees over the bar
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
12 min AMRAP @85%:
– 10 hang power cleans (95/65)
– 10 goblet squats (53/35)
– 500 m row
A) 8-10min Snatch technique/build-up
B) EMOM for 10 minutes:
– 1 Snatch @ 75-85% (heavier average than on 7/2)
C1) 4x AMRAP Ring dips in 30 sec. – rest 1 min
C2) 4x AMRAP BB weighted step-ups in 30 sec. (95/65) – rest 1 min
*step-ups to be light and fast
D) Coaches choice midline work in remaining time.
A) 3×8 Perfect TnG Deadlifts; rest 3 min
B) For time:
– 400 m run
– 60 KB swings (53/35)
– 50 Wallballs (20/15)
– 40 KB snatches – 20/arm
– 30 Wallballs
– 20 KB OH lunges (10R/10L)
– 10 Wallballs
– 400 m run
A) 7×1 Squat Clean + 1 Jerk; rest 60-90 sec
B) 5×3-4 Overhead Squat @ 32×1
C) 4xME UB Pull-ups (kipping) or strict if on band; rest as much as needed
D) 50 Floor wipers or slow and controlled sit-ups
A1) 4×4-6 HB Back Squat – rest 2 min
A2) 4×4-6 Bentover Rows – rest 2 min (both heavier than last week)
B) 15-12-9-6-3 reps for time:
– Power cleans (135/95)
– Toes 2 Bar
A) 12 min AMRAP @85%:
– 10 power snatches (75/45)
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
12 min AMRAP @85%:
– 10 thrusters (75/45)
– 10 KB swings (53/35)
– 500 m row
B) 50 Floor Wipers with a partner (135/95)
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)
*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.