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Weightlifting
CnJ
1x2 clean (65%)
1x2 clean (75%)
2x2 clean (80%)
4x1 clean (85%)
*15 min
Burn
30-20-10-20-30
Wall balls
-100m run between rounds
*15 min
Skill
Tabata shoulder taps x8
rest 1 min
Tabata handstand holds x8
*10 min
Conditioning
Partner workout
50 ring dips
50 toes to bar
40 cal bike
40 toes to bar
30 ring dips
30 toes to bar
20 cal bike
20 toes to bar
10 ring dips
10 toes to bar
-Rx+ MU into rings
*15 min
Weightlifting
6x1 BTN jerk
*15 min
Weightlifting
Snatch
1x2 snatch (65%)
1x2 snatch (75%)
2x2 snatch (80%)
4x1 snatch (85%)
*15 min
Burn
250 row
20 sit-ups
250m row
20 Air squats
AMRAP in 15 min
*15 min
Strength
3RM front squat
-your 3RM front squat should be your 1RM clean. Results of today's lift will give you insight/confidence to what you should be lifting.
*12 min
Conditioning
50 double unders
10 OHS (135/95)
AMRAP in 7 min
then
30 goblet squats (70/53)
30/24 cal row
*10 min
Weightlifting
3x5 snatch grip push press
*10 min
Partner workout
800m run (both run)
Isabel
800m run
Grace
800m run
*18 min cutoff
Weightlifting
Work up to a heavy single
*18 min
Weightlifting
CnJ
1x3 power clean (60%)
1x3 power clean (70%)
1x3 clean (70%)
1x3 clean (80%)
3x1 clean (85%)
*15 min
Burn
100m run EMOM x15 min
-hollow hold during rest
*15 min
Midline
4x7 strict PERFECT toes to bar
*8 min
Conditioning
20 goblet squats (53/35)
40m farmers carry (2x 70/53)
60ft handstand walk
80m shuttle run
AMRAP in 12 min
*12 min
Weightlifting
3RM push press
*12 min
Weightlifting
Snatch
1x3 snatch (60%)
1x3 snatch (70%)
3x3 snatch (80%)
*15 min
Burn
1000m row
-100m run EMOM until 1k is complete.
*15 min
Strength
5RM bench press
*15 min
Conditioning
400m run
10 deadlifts (315/225)
400m run
20 GHD sit-ups
x2 rounds
*12 min
Weightlifting
4x7 good mornings
*12 min
Weightlifting
CnJ
1x2 clean (60%)
2x2 clean (70%)
3x2 clean (80%)
4x1 clean (85%)
*15 min
Burn
10 ball slams EMOM x5 min
20 jumps squats EMOM x5 min
10 4-count mt climbers EMOM x5 min
-burpees with remaining time in each minute. Score is burpees
*15 min
Midline
100 partner leg throws (100each)
*5 min
Conditioning
15 cal bike
5/3 bar MU
EoMOM x4 rounds
10 bar facing burpees
5 thrusters (135/95)
EoMOM x4 rounds
Rx+, complete the following after the above work:
10 cal bike
1 rope climb
x4 rounds
*20 min
Weightlifting
4x2 jerk (80%)
6x1 jerk (85%)
*20 min
Weightlifting
Snatch
1x2 snatch (60%)
1x2 snatch (70%)
4x2 snatch (80%)
4x1 snatch (85%)
*15 min
Burn
400m run every 3:00
x5 rounds
-Rest between rounds
-Score is average of all 5 times
*15 min
Strength
2x10 HBBS (more than last week)
*10 min
Conditioning
75 wall balls (20/14)
50 double unders
25 C2B pull-ups
50 box jumps (24/20)
75/50 cal row
*14 min
Weightlifting
5x3 snatch pulls (90%)
*15 min
Conditioning
Teams of 4:
1 min stations
1) Sled Push
2) MB Throw
3) Hose Drag
4) Ab Mat Sit Ups
5) Rest/ Record
x5 rounds
Weightlifting
CnJ
1x3 power clean (60%)
1x3 power clean (70%)
1x3 clean (70%)
4x3 clean (80%)
*15 min
Burn
30 cal bike
50 DB walking lunges (50/35)
50 DB thrusters (50/35)
30 cal bike
*15 min
Midline
tabata V-Ups
x8 rounds
*5 min
Conditioning
10-9-8-7-6-5-4-3-2-1
jump squats squats
HSPU
-100m run between rounds
*15 min
Weightlifting
1x4 push press (60%)
4x4 push press (70%)
4x4 jerks (80%)
*20 min
Weightlifting
Snatch
1x3 snatch (60%)
1x3 snatch (70%)
3x3 snatch (80%)
*15 min
Burn
1k run
30 burpee box jumps (24/20)
1k row
*15 min
Strength
5RM push press+ 3 jerks
*12 min
Conditioning
20 GHD sit-ups
20/15 cal row
2 rope climbs
x4 rounds
*12 min
Weightlifting
4x3 snatch extensions (90%)
*12 min
Denise workin on some cleans from the hang 👌🏼
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