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 add 3 repetitions per round until the 7 Minute Cap.
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.
Entire class completes the repetitions before flipping the next card.
Squat Therapy
Spend 20 mins working on proper squat mechanics.
For Load
Thruster, 3-3-3-3-3
Complete as many rounds as possible in 20 minutes:
200 Double Unders
100 Air Squats
80 Burpees
60 Wall Balls
40 Toes to bar
20 Strict Handstand Push-ups
10 Muscle-Ups
High-hang Snatch (pockets)
6 sets, 5 reps @ 65% of 1 RM
Complete for time
21-15-9 reps of:
KB Snatch (alternating), 53/35
Burpees
50 Double-unders after each round
Back Squat
3 sets, 10 reps @75% of 1RM
As Many Reps As Possible in 10 mins
3 Wall balls, 20/14
3 Chest to Bar Pull-Ups
6 Wall balls, 20/14
6 Chest to Bar Pull-Ups
9 Wall balls, 20/14
9 Chest to Bar Pull-Ups
Continue up the ladder by adding 3 reps each round
Team “Cindy”
As Many Reps as Possible in 20 mins:
1 person does:
5 Pull ups
10 Push ups
15 Squats
1 person does 200m farmer’s carry, 53/35
While one person is performing reps, the other is conducting the 200m farmer’s carry. Partners will switch upon return from farmer’s carry. Teams will be scored on total number of reps completed.
On the Minute for 6 minutes
1 Power Clean + 6 Front Squats @ 50% of 1RM Back Squat
With a continuous running clock, perform the following:
2 mins Row (calories)
Rest 1 min
2 mins V-Sit ups
Rest 1 min
2 mins Kettlebell Swings
Rest 1 min
2 mins Push ups (maintain hollow position)
Rest 1 min
2 min Leg raises (performed strict while hanging from pull up rig)
Rest 1 min
2 mins Row (calories)
Everyone will start and stop on the rower. This is not a scored workout. The emphasis is core work.
