Category: Uncategorized

WARM UP

EMOM for 6min complete:

6 deadlifts + 6 high pulls + 6 elbow pass thrus + (windmills/pass thrus w/ remaining time) – 2min

6 deadlifts + 6 high pulls + 6 hang power cleans – 4min

Then,

2x complex below

 

ADVANCED

STRENGTH

Complete the following complex:

3 deadlifts + 2 high pulls (knee) + 1 hang clean 135/95

**6x**

 

INTERMEDIATE

STRENGTH

Complete the following complex:

3 deadlifts + 2 high pulls (knee) + 1 hang clean 95/65

**6x**

 

BEGINNER

STRENGTH

Complete the following complex:

3 DB deadlifts + 2 DB high pulls + 1 DB hang clean 15/10

**8x**

 

ADVANCED

WORKOUT

EMOM for 18min complete:

Min1: 10 hang power cleans 135/95

Min2: 15 burpees OTB

Min3: rest

Min4: 15 sumo deadlifts

Min5: 20 alt hang DB snatch 55/40

Min6: rest

 

INTERMEDIATE

WORKOUT

EMOM for 18min complete:

Min1: 10 hang power cleans 95/65

Min2: 12 burpees OTB

Min3: rest

Min4: 15 sumo deadlifts

Min5: 20 alt hang DB snatch 35/25

Min6: rest

BEGINNER

WORKOUT

EMOM for 18min complete:

Min1: 10 DB hang power cleans 15/10

Min2: 8 burpees

Min3: rest

Min4: 15 KB deadlifts

Min5: 5R/5L DB snatch

Min6: rest

WARM UP

5 push ups + 10 tuck rocks + 15 G2OH – 3x

Then,

1×10 table tops to FLR

 

ADVANCED

CORE

10 KB pull overs 35/25

10 table tops 2 FLR(slow and controlled) 15/10

10 10R/10L side plank knee tucks

**5x – rest :30-40sec**

 

INTERMEDIATE

CORE

10 KB pull overs 25/15

10 table tops 2 FLR(slow and controlled) 10/5

10 10R/10L side plank hips raises

**5x – rest :30-40sec**

 

BEGINNER

CORE

10 KB pull overs 15/10

10 table tops 2 FLR(slow and controlled)

10 10R/10L side plank hold

**5x – rest :30-40sec**

 

ADVANCED

WORKOUT

:30sec MXE double unders

:90sec 1 goblet squat + 2 box jump on and over 70/53 24/20

**10x – +1 squat +2 box jumps each set**

 

INTERMEDIATE

WORKOUT

:30sec MXE singles

: 90sec 1 goblet squat + 2 box jump on and over 35/26 20/16

**10x – +1 squat +2 box jumps each set**

BEGINNER

WORKOUT

:30sec MXE singles

:90sec 1 air squat + 2 box step ups

**10x – +1 squat +2 box jumps each set**

WARM UP

BB to back rack progressions: dead + hang power cleans + S2OH 2 back rack

Then,

Back squats – 3×6

 

ADVANCED

STRENGTH

A) 12 back squats (floor) 155/105

**4x – rest :90sec BTWN sets**

B) 8R/8L RDL w/ arms extended 15/10

**4x – rest :60sec BTWN sets**

 

INTERMEDIATE

STRENGTH

A) 12 back squats (floor) 95/65

**4x – rest :90sec BTWN sets**

B) 8R/8L RDL w/ arms extended 5/2.5

**4x – rest :60sec BTWN sets**

 

BEGINNER

STRENGTH

A) 12 goblet squats

**4x – rest :90sec BTWN sets**

B) 8R/8L RDL w/ arms extended

**4x – rest :60sec BTWN sets**

 

ADVANCED

WORKOUT

3R/3L renegade rows (no push up) 35/25

6R/6L alt DB front foot elevated reverse lunge + dual DB curl

3R/3L renegade rows (no push up)

6R/6L alt DB drop lunge + dual DB curl

**4x – rest :60sec BTWN sets**

 

INTERMEDIATE

WORKOUT

3R/3L renegade rows (no push up) 15/10

6R/6L alt DB front foot elevated reverse lunge + dual DB curl

3R/3L renegade rows (no push up)

6R/6L alt DB drop lunge + dual DB curl

**4x – rest :60sec BTWN sets**

 

BEGINNER

WORKOUT

12 alt shoulder taps

6R/6L alt reverse lunge + dual DB curl 10/8

3 renegade rows (no push up)

6R/6L alt reverse lunge + dual DB curl

**4x – rest :60sec BTWN sets**