Warm-up (No Measure)

400M Run

Bottom Squat Hold: 2 Minutes Spiderman and Reach: 10 per side

Ankle dorsiflexion: :30/side

10 slow air squats

Front Squat (Ladder)

Set 1: 2 Reps @ 88% of 1RM Front Squat

Set 5: 10 Reps @ 70-75% of 1RM Front Squat

Rest 2 Minutes Between Sets

Granola Bar (AMRAP – Rounds and Reps)

AMRAP 12:

7 Bar Muscle-ups

7 Lateral Burpees Over Bar

7 Clusters (135/95)

7 Lateral Burpees Over Bar
If you have 12+ Bar MU keep reps as written if less scale reps so that you are finishing each round in 2-3 minutes.

MU subs:

• Reduce Reps

• Banded Bar Muscle-ups

• Jumping Bar Muscle-ups (Off Box)

• Chest to Bar Pull-ups

Warm-up (No Measure)

2 min Cardio of choice

into

1 min child pose off a box

1 min Couch stretch

1 min Up Dog stretch

into

3 Rounds for Quality

10 Snatch Grip Push Press

20 ft. Overhead Walking Lunge

15 Banded Pull Aparts

Strength

Jerk Drive Complex

4 Sets:

2 Pausing Jerk Drives

2 Jerk Drives

Set 1: 70% of 1RM Split Jerk

Set 2: 75% of 1RM Split Jerk

Sets 3-4: 80% of 1RM Split Jerk
STIMULUS

DESCRIPTION

The clean and jerk is the focus of our first 3 pieces of the day

In this opening complex, we’ll dial in our jerk positioning and lower body power

The purpose of the Jerk Drive is to:

Train aggressive extension with the legs to launch the bar off the shoulder

Maintain a balanced vertical dip position (the pauses help feel this out)

We’ll pause for 2 seconds in the dip position on the Pausing Split Jerks

These 4 barbell reps come from the rack and are meant to be completed without dropping the bar

This piece takes place on the clock, starting at [0:00]

With the next piece starting at the [7:00], look to complete a set about every 90 seconds

This means you’ll start sets at [0:00-1:30-3:00-4:30]

Split Jerk Complex

Split Jerk Complex [On the 7:00]

On the Minute x 7:

1 Pausing Split Jerk

1 Split Jerk

Sets 1-2: 60% of 1RM Jerk

Sets 3-4: 65% of 1RM Jerk

Sets 5-7: 70-80% of 1RM Jerk
STIMULUS

DESCRIPTION

The second part of clean and jerk technique will work split jerk positioning

The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions

In the dip, we’re looking for a vertical torso and balance throughout the foot

In the catch position, we’re looking for an even distribution of weight between the front and back legs

This piece starts at the [7:00] on the clock

Complete these 2 unbroken reps at the top of each minute

Clean and Jerk (5×5)

On the Minute x 5:

5 Touch-and-Go Power Clean and Jerks

[Recommended Starting/Outlook Weights]:

Week 1: 50% of 1RM Clean and Jerk

Week 2: 55% of 1RM Clean and Jerk

Week 3: 57-62% of 1RM Clean and Jerk

STIMULUS

DESCRIPTION

The final clean and jerk piece for the day will work stamina in barbell cycling

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

You can power clean or squat clean and push jerk or split jerk

Today marks week 1 of 3 in this progression

We recommend starting around 50% of your 1RM Clean and Jerk

We’ll look to gradually build over the coming weeks

Use the same weight for all 5 sets

Workout

Metcon (Time)

“Imaginary Friends”

[Teams of 3]

AMRAP 25:

7 Power Snatches (95/65)

20′ Overhead Walking Lunge (95/65)

9/7 Calorie Assault Bike

20′ Overhead Walking Lunge (95/65)

7 Power Snatches (95/65)
STIMULUS

DESCRIPTION

There are 2 versions of this workout today: team and individual

In this team version, one athlete works at a time while the other two rest

With twice as much rest, each effort is mean to be high intesntiy

Record 1 round after finishing the second second of power snatches

The score at the end of the 25 minutes is total rounds + reps completed by the team

It is ok for teammates to use different weights as needed to get the right stimulus for each member

You can expect for each teammates to complete around 3-4 rounds

Warm-up (No Measure)

2:00 Bike (Increasing pace every :30)

Into…

3 Rounds

10 PVC Pass Throughs

5 Scap Retractions

5 kip swings

3 – 5 strict pull-ups

1 min pec stretch

Weightlifting

Snatch Technique Complex

Snatch Technique Complex

On the 2:00 x 4 Sets:

3 Muscle Snatches

2 Snatch Balances

1 High Hang Squat Snatch

Set 1: 40% of 1RM Snatch

Set 2: 43% of 1RM Snatch

Set 3: 46% of 1RM Snatch

Set 4: 50% of 1RM Snatch
STIMULUS

See below for a complex demo

Snatch (5×5)

On the Minute x 5:

5 Touch-and-Go Squat Snatches

[Recommended Starting/Outlook Weights]:

Week 1: 60% of 1RM Snatch

Week 2: 63-66% of 1RM Snatch

Week 3: 66-70% of 1RM Snatch

STIMULUS

DESCRIPTION

Part 2 of snatch work for the day will work on cycling unbroken “touch and go” reps

Today marks week 1 of 3 in this progression

We recommend starting around 60% of your 1RM Squat Snatch

We’ll look to gradually build over the coming weeks

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

Use the same weight for all 5 sets

Metcon (Time)

2 Rounds for Time

1,000m row

30 ambit situps

15 Dual DB box step overs (50/35)
The step overs shouldn’t be a road block, so use weights that allow all 15 to be done unbroken each round.

Sub 800m Run or 2k Bike for row

Body Armor

3 Giant Sets:

36 Banded Face Pulls

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

Today’s Body Armor will take the lower body, chest, triceps, and back

A Giant Set means you’ll move right from one movement to the next with quality prioritzed over speed

Rest 2 minutes following the face pulls before starting your next round

Warm-up (No Measure)

2 minute  Warm up of choice

into…

1 min pigeon pose

1 min straddle stretch

1 min banded tricep stretch

into…

3 Rounds for Quality

10 Alternating Cossack Squats

10 Barbell Good Mornings

10 Barbell Push Press

5 Jerk balance

Weightlifting

Back Squat (12-6-3)

Back Squat “12-6-3”

12 Reps @ 91% of 10RM Back Squat

6 Reps @ 99% of 10RM Back Squat

3 Reps @ 106% of 10RM Back Squat

STIMULUS

DESCRIPTION

Working heavier percentages of your 10RM Back Squat in this piece

We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets

We last completed a 10RM Back Squat test on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

Gymnastics

Metcon (Time)

“Free Agent”

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups
STIMULUS

DESCRIPTION

This 6-round workout includes manageable rep numbers at each station

We’ll train some gymnastics, cardio, and light weightlifting movements here

The intended time range for this balanced workout is between 18-25 minutes

Body Armor

3 Giant Sets:

8 Lateral Kettlebell Box Step-ups (Left)

8 Lateral Kettlebell Box Step-ups (Right)

12 Strict Ring Dips

36 Banded Face Pulls

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

Today’s Body Armor will take the lower body, chest, triceps, and back

A Giant Set means you’ll move right from one movement to the next with quality prioritzed over speed

Rest 2 minutes following the face pulls before starting your next round

Warm-up (No Measure)

2:00 Row*

*Increase pace every :30

Into…

1 min Calf Stretch

1 Min Banded Shoulder Distraction

2 Min Foam Roll Thoracic Spine

into

5 min for quality

30 ft Duck walk

60 ft single arm overhead Carry

5 seated box jumps

Into

Barbell Clean and Jerk warm up

Strength

Clean and Jerk Complex

On the 3:00 x 5 Rounds

50 Double Unders

2 Power Cleans

2 Front Squats

2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk

Set 2: 60% of 1RM Clean and Jerk

Sets 3-5: 65-75% of 1RM Clean and Jerk
STIMULUS

DESCRIPTION

A big theme of today’s training is barbell cycling

This complex will train heavier barbell weights than the main workout for the day on top of a little conditioning

After finishing the 50 double unders, you’ll complete 6 unbroken barbell reps

These rounds start every 3 minutes [0-3-6-9-12]

Each complex of double under and barbell work should take 1:30 or less to complete

This gives you at least 1:30 to recover and change out weights between rounds

Choose a double under number or variation that you can complete in under 1:00

Workout

Metcon (Time)

“Snickers”

30-20-10:

Power Cleans

Front Squats

Push Jerks

Barbell: 95/65

Warm-up (No Measure)

2 Min cardio of choice

1 Min banded shoulder distraction

1 Min banded tricep stretch

1 Min pec stretch

3 Rounds for Quality

:20 Handstand weight shift/Handstand hold

10 Scap Pull-ups

:45 plank with shoulder taps

Gymnastics

Gymnastics Skill

7 Minutes For Practice:

5 Strict Chest to Bar Pull-ups

25′ Handstand Walk

5 Strict Toes to Bar

25′ Handstand Walk
STIMULUS

Record any notes on the 7 minutes of work in the notes section

STRICT MOVEMENTS

If you have over 10+ reps unbroken when fresh, keep the number at 5

If you’re under 10, consider dropping the reps to 3 or choosing a variation from “subs”

Break these up as needed to prioritize good movement

HANDSTAND WALK

If you have 50 feet unbroken when fresh, complete the 25′ increments as written

If you’re not quite there, reduce the distance or choose a variation from “subs”

Workout

Metcon (Time)

“Goodie Bag”

For Time:

800 Meter Run

50/35 Calorie Bike

40 Toes to Bar

200 Meter Wreck Bag Run (70/50)

40 Wreck Bag Box Step-ups (70/50) (24″/20″)

50/35 Calorie Bike

800 Meter Run
STIMULUS

Cap this workout at 30 minutes

Finisher

Metcon (No Measure)

2-3 SETS

10 Slow DB Romanian Deadlift

10/10 Slow Single Leg Glute Bridge

(No Measure)