3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Single DB Box Step-Ups
STATION 2
Alt. DB Snatch
STATION 3
Sit-ups
STATION 4
Cal Row
FOR PREP
15:00 Stretch & Mobilize as Needed for PP & Snatch Work
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8/8 Single Arm DB Sumo Deadlift
8 Push Ups to Down Dog
5-3-1
Push Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
2 DB Devil’s Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
3×3
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
3×3
Non-Heaving Snatch Balance
3×1
Heaving Snatch Balance
For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.
1-1-1-1-1-1-1
Snatch
For the Snatch, keep loading heavy but sound mechanics (not 1RM). Build each set and rest as needed between lifts. Focus on position / control / speed.
2 Rounds of:
Jog Down
10 Jumping Jacks
Jog Back
Butt Kickers Down
10 Alternating Lunges
Butt Kickers Back
High Knees Down
5 Walk Outs
Hick Knees Back
Toy Soldiers Down
10 Hanging Knee Raises
Toy Soldiers Back
35 Minutes to get as far as you can:
10 Burpees
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10 Burpees
25 Box Jumps or Step Ups
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10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
——————————-
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
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10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
100 Calories of Choice
5 minute AMRAP
Shuttle Runs
Coaches choice on distances, just keep people moving in groups of 2-4 people, between 1:1 and 1:2 rest.
Increase intensity each run.
6 hours of old school hip hop
https://youtu.be/HaRbwGzFqNQ
EMOM x 7 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Wall-Sit
22-16-10
Goblet Squat
Push Ups
Rest the balance of 7 minutes
22-16-10
Goblet Lunge 53/35
Push Ups
Rest the balance of 7 minutes
48 burpees for time
RX = 53/35
RX+ = 95/63 front squat & front rack lunge, bar facing burpees
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Single DB Box Step-Ups
STATION 2
Alt. DB Snatch
STATION 3
Sit-ups
STATION 4
Cal Row