Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

Power(13) 1 or 2
bench/strict week 4 deload 3x5@
40,50 & 60% of one rep max
deadlift 5x1 light weight form work
ft squat 5x1 w/2 sec pause

Fitcamp
200 m climbers
400m run
50 db pp
40 ground to oh
30 v ups
20 walkouts
10 rev burpees
400m run
200 m climbers

Metcon
Amrap 9
15 lunge ft rack 95/65
10 step ups/box jumps
5 ttb/ttp

Metcon-comp
Amrap 9
15 oh lunge 115/75
10 burpees over the bar
5 ttb

Finisher
40 leg raises
25 w raise
1 min couch stretch per

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

Power(16)
bench/strict- pull chart week 3
deadlift-6x1
ft squat-3x5

Fitcamp
tabata 8rds 20 work 10 rest
row
rope slams
burpees
jump pull ups
jump rope
*200m farmers carry after each tabata

Metcon(16)
4rds
15 thrusters 75/55
25 abmat sit-ups
35 du's or su x3

Metcon-comp(16)
4rds
12 thrusters 105/75
24 ghdsu
48 du's

Finisher
1 min sh distraction
25 band pull aparts
100 flutter kicks

Complete the following congo-line style in teams of three, with each partner completing the following:

A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

If you don’t have a couple of training partners to perform this with, do the following…

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until the running clock reaches 15:00, and then….

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

OHS triples from floor (15 mins )
3-3-3-3 reps
-practice the OHS set up from the floor
-add weight each round if form allows
-2-3 mins rest between

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110
Minute 3 – Reverse Snow Angels x 12-15 reps

B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

AFAP (As Fast As Possible)
5 rounds for time of
12 Hang Power Clean & Jerks 50/35kg
9 Thrusters 50/35kg
6 Power Snatches 50/35kg

A.
Four sets of:
Front Squats x 6-8 reps
Rest 10 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 Strict Pull-Ups
12 Wall Ball Shots

Start up(14)
stretch 4 mins

choose one:
2 mins of running(400m), rowing(500m), airdyne, jax

3rds(8)
8 decline push ups
8 bent over row
10 v-ups

gymnastic goat(5)

hang clean, hold catch for two secs-focus on form and timing-work up if form allows(7)
clean and jerk- work up to hvy(13)

Fitcamp
200 single unders
100 cal ad
50 burpees
25 ground to overhead 25#

Metcon(amrap 12)
3 cleans 135/95
2 burpees
1 clean and jerk 135/95

Metcon-comp(amrap 12)
4 cleans 205/125
3 burpees
2 def hspu 4/2

Finisher
50 dbl crunch w/leg ext
1 min sh distraction per
1 min hamstring stretch per

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings (24/16 kg)
30 Push Press (65/45 lbs)
20 Box Jumps (24″/20″)

C.
For time:
500 Meter Row

Every 2min. For 12min.

Minute 1-2 & 7-8 Rope climb x 2
Minute 3-4 & 9-10 L-sit hold 30s.
Minute 5-6 & 11-12 Hand stand walk 10m