3min:1X50 Jumping Jax (JJ)50 Opp Arm & Leg JJ10m Forward & Backward JJ 5min:1x10eaLeg SwingSupine ScorpionV-RollProne ScorpionPlunch Push Up+WalkOut+Sun SalStep UpGrasshopperHop UpSumo Squat Touch DownNinja Get Up 7min:Bar WorkMC+HMC+FS+Elbow Ups 10ea3 Pos. PC 3eaDrill on Coaches CallPower Clean 10-20 KalsuCap = 20minOn the minute:Complete 5 burpees and perform max rep 225/135 lbs Power Cleans on the minutetell you total 100reps …

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Warm up For time:Cap = 40min20 Wall ball shots, 20 pound ball20 Sit-ups20 Box jump, 24″ box20 Push-ups135/95 pound Clean, 20 reps20 Double-unders20 Thrusters, 35/25 pound dumbbells20 Pull-ups95/65 pound Overhead squat, 20 reps20 Kettlebell swings, 1.5/ 1poods95 pound Push press, 20 reps20 Dips95/65 pound Sumo deadlift high pull, 20 reps20 Burpees135/95 pound Back squat, 20 reps20 GHD sit-ups20 Walking lunge …

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Warm-UP FULL SQUAT: 3 SETS X 15 – 20 SECOND HOLDFROG: 3 SETS X 15 – 20 SECOND HOLDSCORPION: 2 SETS X 15 REPS (EACH SIDE)DISLOCATES/PASS THROUGHS: 2 SETS X 15 REPSWALL SLIDE: 2 SETS X 15 REPS Then: HIGH KNEES: Down Driveway & BackA-SKIP: Down Driveway & BackB-SKIP, AKA The Turkey Gobbler: Down Driveway & BackBUTT KICKERS, Variation 1 …

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WARMUP STRENGTH In 30min:Front Squat 5/75% 4/80% 3/85% 2/90% 1/95% 5/75orFront Squat -MTR- 5-4-3-2-1-5First 5 matches last 5 METABOLIC CONDITIONING Tabata Diane Deadlifts & Handstand Push Ups

WARMUP STRENGTH In 20min:Keystone Deadlifts 6/70% 6/75% 6/80% 4/85% 3/90% 6/75%ThenBulgarian Split Squats Squat -MTR- 6-6-6-4-3-6Second 6 matches last 6 METABOLIC CONDITIONING “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups CORE: Annie

WARMUP METABOLIC CONDITIONING For time:50 Double unders50 Burpees50 Wall ball shots, 20 pound ball50 Back extensions50 Push press, 45 pounds50 Knees to elbowsWalking Lunge, 50 steps50 Kettlebell swings, 1 pood50 Jumping pull-ups50 Box jump, 24 inch box CORE

WARM-UP Cardio: RowInchworm Walkout to Scapular Push-Up to Seal to Downward DogKB Swing x 15Quarter SquatsRing Rows at 45° angle STRENGTH In 20min:Back Squat 6/70% 6/75% 6/80% 4/85% 3/90% 6/75%orBack Squat -MTR- 6-6-6-4-3-6**Second 6 matches last 6** -Transition 5min- In 10min:AMRAP of:7 Burpees7 Knees to elbows METABOLIC CONDITIONING “Tabata 13.5!”4x Tabata Thrusters 100/65Rest 1 minute4x Tabata C2B Pull UpsRest 1 …

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STRENGTH: A) In 45min: a1. Snatch Deadlift -MTR- 10-9-8-7-6-5-4-3-2-1 (in class) a2. Snatch Press -MTR- 10-9-8-7-6-5-4-3-2-1 (optional training later) a3. Snatch -MTR- 10-9-8-7-6-5-4-3-2-1 (optional training later) METABOLIC CONDITIONING “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

TRAINING 1: Pause Snatch Balance+ Snatch Balance: (1+1)x5 Pause for 3 seconds at the bottom. 2: (Perform 10-15 banded scapular pull apart or crossover symmetry in between sets)3: Power Snatch: 2×3, 2×2 ,2×1 4: Front Squat: 4×3 5: One-Legged Weighted Squats to Box THEN 4 Sets of: 1: Weighted GHD sit ups x 152: Side planks x 60 sec each …

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TRAINING 1: Push Press + Push Jerk+ Jerk (1+1+1) x 4 sets (Mark correct foot position and Perform 10 split jerk lands in between sets.)2: Halting Clean Deadlift + Clean: (2+1)x3 , (1+1)x23: Clean Pulls: 4×3 @ 85% of best clean THEN Three Sets of:Strict Chin Ups x 10DB Russian Step Ups x 10 each legKb Side Bend x 20 …

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