A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps
(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)
Rest 20-30 seconds
Prone Plank Hold x 60 seconds

B.
Three rounds for time of:
20 Alternating Reverse Lunges with a Kettlebell
20 Russian Kettlebell Swings
20 V-Ups

• 5 Thrusters

Start with an empty bar. After 4min, 1min break, add weight 5/10kg and start again. Continue with the same pattern ALAP.

Start up(14)
stretch 4 mins

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

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

high hang snatch-3x2 (7)
snatch-work up to hvy(12)

Metcon(15)
5 rds
10 db snatch 45/35
10 box jump overs 24/20
1 rope climb or 1 inverted burpee

Metcon-comp
"Amanda"
9-7-5
musle ups
squat snatch 135/95

Finisher
25 w raise
25 pass through
90 sec l hang/sit

Start up(14)
stretch 4 mins

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

3rds(8)
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(16)
choose one or two
box squat 4x4 hvy across
deadlift-3x2 hvy
bench or strict press-3x10 climbing

Metcon(13)
50 squat jumps
30 burpees
10 mutant makers 105/75
30 hrpu
50 squats

Metcon-comp(13)
3rds
500m row
3 legless rope climb
2 deadlift 315/225

Finisher
50 sit ups
stretch and roll

For time:
Row 750m
40 Wb
40 Box jumps
Row 750m
25 Bench presses 60/42kg
25 Front rack walking lunges with 2x24/16kg KB
Row 750m
10 Floor presses with 2x24/16kg KB
10 K2E
Row 750m
1 Muscle-up

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

power clean(15)tng
5@65%, 4@70%, 3@75%, 2@80%, 1@85%-100% of one rep max

Metcon(13)
5rds
9 power clean 95/65
36 double unders or 18 single unders and 18 tuck jumps

Metcon-comp(15)
5rds
9 power cleans 165/115
20 cal airdyne
9 ghdsu

Finisher
90 sec plank
low back smash
hamstring stretch

A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

Start up
stretch 4 mins

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

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

Power(16)
Back Squat
Pull chart week one. Determine loads based off of last one rep max established. Use 90% of your last one rep max to determine loads 5@65%
5@75%
5 or more @85%

Fit camp
3x10
shoulder press
dips
curls

sit up test max rep one min

Amrap 13
5 g2oh
5 oh lunge
5 burpees

Metcon(15)
3rds
20 alt lunge ft rack 95/65
15 rev burpees
10 kbs 53/35

Metcon-comp(15)
3rds
20 cal row
15 thrusters 115/85
10 muscle ups

Finisher
50 bfsu
20 band pull aparts
1 min samson stretch per

AFAP (As Fast As Possible)
1000m Run
30 Dips
30 Sumo Deadlift High Pulls 35/25kg
30 Handstand Push Ups
30 Power Snatches 35/25kg
30 Burpees
30 Pull Ups
30 Thrusters 35/25kg

A.
Take 20 minutes to build to a new 1-RM Front Squat

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell