 Warm-Up
3 rounds 10 Ring Rows (low feet) 10 Hollow Rock Strength 5 reps Bent over row × 8 sets Workout EMOM 16 Min 1: 12 Ring Rows (elevated feet) Min 2: 10 DB Renegade Row Min 3: 12 V Ups Min 4: Rest Oly Squat Clean- 5 singles each weight on the minute - 70% x 1 x 5, 74% x 1 x 5, 78% x 1 x 5 Clean Pull - 95% x 2, 100% x 2, 105% x 2 Front Squat - 70% x 3 x 3 sets 3 Rounds Weighted Side Plank x 20-30 sec Stretch 2 min forearm stretch / each 2 min Lat Lacrosse Ball Roll / each 2 min Cobra Position
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 Warm-Up
400m Run 2 rounds: 10 Jumping Jack 10 Air Squats 10 Arm Haulers Workout For Time 800m Run 40 Alternating DB snatches @ 25% snatch 600m Run 30 Double Unders 400m Run 20 Burpees Oly Dip Power Snatch - 60% x 2 x 4 sets Power Jerk - 5 singles each weight on the minute - 70% x 1 x 5, 74% x 1 x 5, 78% x 1 x 5 3 Rounds Single-Arm DB Chainsaw Rows x 12-15/arm Dead Bugs x max Stretch 2 min Calf Stretch / each 2 min Banded Trap Stretch / each 2 min Banded Tricep Stretch / each  Warm Up
3 rounds 12 Air Squats 10 Reverse Lunges 30-sec Plank Strength Front Squat 5×5 (build to challenging) Workout 12 min AMRAP 10 Front Rack Lunge @ 55% BS 10 Box Jumps 10 Toes-to-Bar Oly Squat Snatch - 5 Singles each weight on the minute - 70% x 1 x 5, 74% x 1 x 5, 78% x 1 x 5 sets Snatch Pull - 95% x 2, 100% x 2, 105% x 2 sets Back Squat - 70% x 3, 75% x 3, 80% x 3 x 2 sets 3 Rounds Weighted plank x 20-30 sec Strong, Loud & Snotty - Week 9 of 12 Stretch 2 min Couch Stretch / each 2 min Hamstring Stretch / each 2 min Deep Squat hold (Cumulative) 3/29
12 min AMRAP 10 Front Rack Lunge @ 55% BS 10 Box Jumps 10 Toes-to-Bar 3/30 For Time 800m Run 40 Alternating DB snatches @ 25% snatch 600m Run 30 Double Unders 400m Run 20 Burpees 3/31 EMOM 16 Min 1: 12 Ring Rows Min 2: 10 DB Renegade Row Min 3: 12 V Ups Min 4: Rest 4/1 4 rounds for time 12 Piked push-up 15 Ring Dips 10 DB bench presses @ 25% Bench in each 250m Row 4/2 Test Gator Compare to 6/15/20 4/3 20 min AMRAP 1000 / 750m Assault Bike 12 Walking Lunge 50 ft Bear Crawl 12 Half-Kneeling Cross Chop (6 each) 4/4 50 Evil Wheel 40 Power Clean @ 65% 30 1-handed alternating Russian KB Swing 20 Burpee Pull up 10 Rope Climb (or rope pulls w/ max shoulder press on sled)  Warm up:
3 Rounds 10 Cal Assault Bike 7 Kneeling push press 30 sec Plank Workout: Test 21 – 15 – 9 Handstand Pushup Ring Dips Pushups Compare to 10/15/25 Oly: Rest Day Stretch: 2 min Chest opener stretch 2 min Cross body shoulder stretch / each 2 min Tricep Stretch / each  Warm up:
3 Rounds 250M Row 7 Deadlift (20%, 30%, 40%) Workout: Heavy Pulling Find a max Deadlift (start @ 50 - 55% previous max) 7,5,5,3,3,3,1,1,1,1 compare to 9/24/25 Accessory (4 Rounds): for Quality not time 12 Romanian deadlift 15 GHD Back Extension slow and controlled 20 Horizontal Hammer Swings each side Finisher: 3 x 250m Row (hard) 2 minute rest Oly: Hang Snatch (knee) - 60% x 2 x 3 sets Power Clean + Power Jerk - 60% x 1+1 x 4 tests 3 Rounds Pullups x moderate reps Hanging Leg Raise x moderate reps Stretch: 2 min Sit and Reach 2 min Figure-4 stretch / each 2 min Supine spinal twist / each  Warm up:
3 Rounds 250M Row 10 V Ups Workout: 50, 40, 30, 20, 10 Kettlebell Swing @ 1/3 Snatch Russian Twist Accessory: Work on things that you struggle with. Ask questions. Oly: Squat Snatch - heavy single Squat Clean & Jerk - heavy single Back Squat - 70% x 3 x 3 sets Accessories of choice: Get some variety and have some fun! Stretch: 2 min CARS / each 2 min Cobra - Yoga position 2 min Cross body seated stretch / each  Warm up:
3 Rounds 10 cal Assault Bike 10 Air Squats 20 Banded Side Steps (10 each direction) Workout: Strength (5x3): Back Squat find a heavy 3 rep and then do 5 sets at that weight Accessory: For Quality not time 3 Rounds 12 Bulgarian split squats /leg 15 Goblet Squat 20 Land Mines Twist Conditioning (EMOM 10): Min 1: 12 Cal Row Min 2: 12 Wall Balls @ 10% max C&J Oly: Rest Day Stretch: 2 min Couch Stretch / each 2 min pigeon pose / each 2 min Deep Squat hold (Cumulative)  Warm up:
3 Rounds 10 cal Assault Bike 10 Pushups 100 ft Waiter Walks Workout: Strength (5x5): Dumbbell Press (Find a heavy 5 rep and do that for 5 sets) Metcon 4 Rounds for time 12 DB Floor Press 10 Box Steps @ 50% BJ 12 Landmine Press (6/side) 16 Situps Oly: Squat Snatch - 70% x 2, 75% x 1 x 5 sets Squat Clean and Jerk - 70% x (1+1), 75% x (1+1) x 3 Front Squat - 70% x 2, 75% x 1, 80% x 1 x 2 3 Rounds Weighted Side Plank x 20-30 sec (lighter than last week) Stretch: 2 min Doorway Pec Stretch / each 2 min Barbell Tricep Smash / each 2 min Cat-cow  Warm up:
3 Rounds 10 cal Assault Bike 10 Air Squats 10 Pushups 10 Ring Rows Workout: Test For time: 50 Pullups 400-m Run 21 Thruster (65/95 lb) 800-m Run 21 Thrusters 400-m Run 50 Pull-ups compare to 11/4/2023 Oly: Snatch High Pull + Dip Snatch - 60% x (1+1) x 4 sets Snatch Push Presses (% of snatch) - 65% x 4 x 4 sets 3 Rounds Snatch Grip Bent Over Row x 8-12 (lighter than last week) V Ups x max Stretch: 2 min Sit and Reach 2 min Barbell Lat Smash / each 2 min Supine spinal twist / each |
