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

3 rounds for time of:

• 10 dumbbell power snatches, left arm
• 10 single-arm overhead squats, left arm
• 10 L-pull-ups
• 10 dumbbell power snatches, right arm
• 10 single-arm overhead squats, right arm
• 10 L-pull-ups

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Every 90 sec (6x)
2 x takakyykky

Weighted pull ups 5x3x80%

The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)