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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)

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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

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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

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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

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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

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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

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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

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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

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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

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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