Author Archives: cpiazza

Back Squat 4-4-4-4-4 @ 85% of 1 RM 3 Rounds: 500 Meter Row 12 Burpees 21 Pull ups

In Teams of 2: 10 Rounds Total, 5 Rounds Each: 10 Handstand Push-Ups 10 Deadlifts (205/145) 10 Thrusters (95/65) 10 Toes to Bar Partner completes full round before alternating

Skill: Wall Walks, 5 X 3 As Many Reps As Possible in 10 mins of: 15 Jump Squats, 45/35 12 AbMat Sit ups 9 Chest-to-Bar Pull-Ups

For Load 5 Rounds Power Snatch + 2 Overhead Squats Reactive Box Jumps 3-3-3-3-3-3

Complete for time Teams of 2; 3 rounds: 40 Wall Balls, 20/14 40 Sumo-Deadlift High Pulls, 75/55 40 Box Jumps Overs, 24/20 40 Burpees 40 Calorie Row Rest 1:00 Between Rounds Partners may divide reps however they choose.

Back Squat 5-5-5-5-5 @ 80% (across) Climbing Ladder for 7 Minutes: 3 Clean and Jerks, 135/95 3 Toes to Bar 6 Cleans and Jerks, 135/95 6 Toes to Bar 9 Clean and Jerks, 135/95 9 Toes to Bar Continue to …
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In Teams of 2: AMRAP 5/4/3/2/1 10 Deadlifts, 225/145 10 Hand-release push ups 10 Box Jumps, 24/20 Each Partner completes 5 AMRAP’s individually – 5/4/3/2/1. While one is working, the other is resting.

“Deck of Cards” Number represents repetitions (Face cards = 10, Aces run 200m) Suit represents the movement Hearts = Push up Diamonds = Sit-ups Spades = Kettlebell Swings Clubs = Goblet Squats Cards are flipped over one at a time. …
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Squat Therapy Spend 20 mins working on proper squat mechanics. For Load Thruster, 3-3-3-3-3