#29
ACTIVATE
2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
3 Round
2:00 Bike
2 Spiderman + Reaches (each)
2 Walkouts
4 Scap Retractions
4 Strict Pull-Ups
STRENGTH - CLEAN
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Then
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
STRENGTH ACCESSORY
5x3 Clean First Pull (ground to knees) AHAP
2x10 Strict Jerk Ballance Press AHAP
CONDITIONING
5 Rounds For Time
10 Alternating DB Snatch #50#35
10 Over DB Burpee
#28
ACTIVATE
On the 2:00 x 18:00 (3 Rounds):
Minutes 1+2 - 30/24 Calorie Row
Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups
Minutes 5+6 - 18 GHD Sit-Ups + 18 Banded Good Mornings
STRENGTH ACCESSORY
2x10 Single Leg Squats
then
8x TRX or Ring Plank - 20 sec on 10 sec off
STRENGTH
Squat 3x3 @92.5%
CONDITIONING
“Monti”
For Time
40 Ring Dips
20 Bar Muscle Ups
10 Barbell Complex (3 Power Cleans + 3 Front Squats + 3 Jerks) #185
#26
ACTIVATION
3 Rounds:
3 Spidermans each side
6 Wall Squats
9 Empty Barbell Thrusters
12 Hollow Rocks
2 Rounds
60 Sec Bike + 10 Walking lunges + 5 scap retractions and strict pull ups
Strength Accessory
A1) Sandbag/Goblet Pause Squats 100lbs
3×10
Pause in the bottom of the Squat for a “2-count”
A2) Hip Extensions
3×10
STRENGTH
4x4 Back Squat @87%
CONDITIONING
5:00 Min Work
100 Double Unders
40 Wallballs 20/14lbs
20 CTB Pull Ups
Max Box Jump Burpees 20”24”
5 Min rest
x3
#25
ACTIVATION
2 Rounds:
200m Row, 20 Banded Good Mornings
200m Run, 16 Suitcase Deadlifts (7/side)
200m Row, 12 Barbell Rollouts
200m Run, 8 Deadlifts + 8 Hang Muscle snatches (empty barbell)
STRENGTH ACCESSORY
Single Leg KB Deadlift
3×10
AND
Sots Press
(from back rack)
5×5
STRENGTH - Snatch
Pause Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
STRENGTH SUPPLEMENTAL
Deadlift
3×3 AHAP
CONDITIONING
5 Rounds
10 Snatch
12 Toes to Bar
*Weights on Snatch increase each round: 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs, 185/125lbs
13 Minute Cap
#24
ACTIVATION
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Baby Makers
STRENGTH
Back Rack Lunges
3×10 (5 each side)
These are meant to be heavy. Choose a challenging weight that doesn’t pose risk to your safety as you lunge across the floor.
AND
Deficit Push Ups 2″
3×12
STRENGTH
Back Squat
5×5 @77.5%
Press Grip Bench Press
5×5 Heavier than last time
CONDITIONING
Row 1k
150 Air Squats (unbroken)
Row 1k
MAKING MUSCLE
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
… Then
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips
#23
ACTIVATION
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
5 Slow Pausing Overhead Squats (empty barbell)
10 Pausing Glute Bridges
:30s Baby Makers
STRENGTH
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
THEN
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
STRENGTH
Strict Press
2×10
Then
3 Rep every 3:00 for 12 Minutes
AHAP
CONDITIONING
500m Row
10 Thrusters 135/95lbs
10 Bar Muscle Ups
400m Row
10 Thrusters
8 Bar Muscle Ups
300m Row
10 Thrusters
6 Bar Muscle Ups
200m Row
10 Thrusters
4 Bar Muscle Ups
100m Row
10 Thrusters
2 Bar Muscle Ups