Goals
5×7 Back Squats
Glory
“Jackie”
1K Row
50 Thrusters (45/35)
30 Pull Ups
Grind
For Time:
Max Effort Hand Plank (Zero Movement)
Goals
Fran Lite*
15-12-9 of:
Thrusters (75/55)
Pull Ups (No Kipping, Bands Ok)
* Every 30 seconds – 1 Burpee
Glory
20 Minute AMRAP of:
6 Power Cleans (185/135)
12 Burpees
18 Toes to Bar
200m Run (3rd rock and back)
Grind
EMOM for 6 Minutes of:
30 seconds of Superman Hold
30 seconds of Hollow Rock Hold
Goals
Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck
Glory
For Time:
21 Front Squats (135/95)
21 KB Swings (70/53)
400m Run (outside edge of parking lot)
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run
Grind
Coaches Core
Goals
F.I.T. Test
2 Minutes ME of:
Push Ups
Glory
AMRAP 20 of:
50 Wall Balls (20/14)
50 Double Unders (4x Singles)
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups
Grind
Mobilization
Goals
10 Minutes to Set:
1 RM of Snatch
Goals
5 Rounds for Time of:
7 Deadlifts (275/185)
30 Air Squats
7 Strict HSPU
Grind
Max Unbroken Strict C2B Pull Ups
Goals
10×3 Back Squats
Glory
Ascending Ladder for 10 Minutes of:
20 Double Unders, 1 Power Snatch (115/80)
20 Double Unders, 2 Power Snatch
20 Double Unders, 3 Power Snatch
…
Grind
Not For Time
500m Row (rest :50)
400m Row (rest :40)
300m Row (rest :30)
200m Row (rest :20)
100m Row
Goals
F.I.T. Test
2 Minutes ME of:
Double Unders
Glory
21-15-9 of:
Squat Snatches (95/65)
Chest to Bar Pull Ups
Grind
5×5 Strict Press
Goals
10 Minutes to Set:
1 RM Sumo Deadlift
Glory
EMOM for 15 Minutes:
Minute 1 – 6 Sumo Deadlifts at 60% of 1RM
Minute 2 – Hollow Hold
Minute 3 – 10 Strict Toes 2 Bar
Grind
7×5 Back Squats
Goals
2×10 Dead Lifts
Glory
Three Rounds for Time of:
10 Clean and Jerks (135/95)
400m Run
Grind
5 x 500m Row, 1 Minute Rest Between Each 500m
Glory
“The Sevens”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull-ups
