A. Row 5 min
1100m
B. Not for time, but decent clip
{
10 Deadlift 45#
6 Ring Chinup
1 HSHold
10 Deadlift 95#
5 Ring Chinup
1 HSHold
8 Deadlift 135#
4 Ring Chinup
1 HSHold
6 Deadlift 185#
3 Ring Chinup
1 HSHold
4 Deadlift 205#
2 Ring Chinup
1 HSHold
2 Deadlift 225#
1 Ring Chinup
1 HSHold
}
A. 5 min row
1100m
B. 10 rounds, not for time
{
1 HSHold
2 PushPress 95#
3 Ring Chinup
4 Front Squat 95#
}
A. Row 10 min
2200m
B. 5 rounds, not for time
{
Power Clean + Push Jerk (See below)
3 Dip (banded)
2 Ring Chinup
1 HSHOld
}
5x65, 4x95, 3x115, 3x135, 3x155 (clean only)
A. Row 5 min
1100m
B. 10 Rounds, not for time
{
1 HSHold
2 Power Clean 135#
3 Ring Chinup
4 Pistol
5 Deadlift 135#
6 Deltoid Plate Raise 25#
7 Box Jump 24"
8 DB Curl
9 Incline situp
10 DU
}
WARM
5min row
1100m
Clean drills
MAIN
A. 5 rounds, not for time
{
Power Clean + Push Jerk (5x45, 4x95, 3x115, 3x135, 2x155(failed second jerk))
2 RingChinup
1 HSHold
}
WARM
5 min row
MAIN
A. 1 min row for distance
288m
B. 2 rounds, not for time:
{
3 ring chinup
10 deadlift 45#
}
C. 6 rounds
{
5 Deadlift (95, 115, 135, 185, 205 225)
3 Ring Chinup (slow up/down)
}
WARM
5 min row (1100m)
MAIN
A. 3 rounds, not for time
{
1 30 second hang
1 HSHold
5 OH Press 45#
5 Front Squat 45#
}
B. 3 rounds, not for time
{
1 clean + 3 front squat
3 TuckFrontLeverRaise
1 slow ring chinup (~10s)
}
WARM
Row 5 min
1100m
MAIN
A. 1,2,3...9,10,9,...3,2,1 (100 reps) of:
{
Front Squat 95# (w a clean at start of each set)
Ring Chinup (strict)
}
A. 5 Rounds
{
3 Ring Chinup
1 HSHold
}
B. 5 rounds
{
2 Perfect Pullup
3 Pike Pushup (from bench)
}
C. 10 min row for distance
3400m
WARM
5min row (1100m)
MAIN
A. 7 Rounds, not for time
{
Deadlifts (see below)
2 Pistols
4 Ring Chinup
}
20x45, 16x95, 12x135, 8x185, 4x205, 2x225, 1x235
WARM
NA
MAIN
A. Row 15 min
3300m
B. 3 rounds, not for time (activation)
{
3 Cleans & Jerk/drills
2 slow ring chinup
1 HSHold
}
C. 4 Rounds, not for time
{
3 Power Clean + Push Jerk (weights below)
2 Tuck Front Lever
1 HSHold
}
95, 115, 135, 155
MAIN
A. 20 min row for distance
2600m
B. 3 rounds
{
3 Power Clean + Push Jerk 45, 65, 75
3 Ring Chinup
1 HSHold
}
C. 5 rounds as follows
{
3 CJ 95#
6 HSPU
5 Weighted Chinup 10#
3 CJ 115#
5 HSPU
4 Weighted Chinup 20#
3 CJ 135#
4 HSPU
3 Weighted Chinup 20#
}
WARM
light stretching
clean drills
MAIN
A. Row 1000m
B. 3 rounds, not for time
{
1 HSHold
2 Perfect Pullup
3 cleans 45 / 65 / 75
3 OH Press 45 /65 / 75
}
C. Work to a heavy CJ
3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (clean only)
D. (Superset w above) 6 rounds
{
2 HSPU
1 Ring Chinup w ~8sec negative
}
WARM
few of each movement below
100 SU
MAIN
A. 5 rounds, not for time
{
1 HSHold
3 Ring Chinup
10 pushup
1 TuckFrontLever
}
B. Work to a heavy CJ. Superset (C) per round
5x95, 4x115, 3x135, 2x155, 1x165
C. 5 rounds (superset w above)
{
20 DU
2 OneArmChinup (assisted)
}
WARM
stretching
2x10 DU
Deadlift 5x95, 5x135
OH Press 5x45
MAIN
A. 3 rounds, not for time
{
5 ring chinup
8 OH Press 65#
}
B. 10 rounds, not for time
{
3 Deadlift 225#
20 DU
}
WARM
light stretching
several of movements below
clean drills
MAIN
A. 3 rounds, not for time
{
3 CJ 45
3 ring chinup
3 front squat 45#
}
B. Work to a heavy CJ (power clean, push jerk)
3x75, 3x95, 3x135, 2x155, 1x165, 1x175 (failed)
C. (Superset w above) HSHold
6x1, 5-10s
D. Chipper: not for tim, and in mixed order
{
10 StrictMU
20 Pistol
30 Pushup
40 Ring Pullup
50 OHPress 65#
60 DB Curl 25#
70 Situp
80 Lunges
90 Air Squat
100 DU
}
}
WARM
light stretching
few of each movement below
MAIN
A. 5 rounds, not for time
{
1 HSHold
2 Static Ring Hold
5 TuckFrontLeverPullup
}
B. 5 rounds, not for time
{
8 InclinedDBBench
6 pistol
4 ring chinup
2 HSPU
}
