Warm up: 5 minutes of empty barbell work
1 Snatch + 15 Box jump overs + 1 Snatch
2. Every 3 Minutes for 15 minutes:
1 Clean and jerk + 15 Toes to bar + 1 Clean and jerk
This is the heaviest Clean and jerk ever performed by a human being.
Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2
Sets: 4 – 6: Back squat x 2 + 4 Broad jumps + Back squat x 2
* The jumps should be close to max effort. Jump high, jump far.
2. For time:
30 Toes to bar
60 Wallballs
30 Toes to bar
Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
First 10 minutes:
Odds: Front squats x 2 reps
Evens: One power clean and jerk
Rest one minute and add some weights
Second 10 minutes:
Odds: Back squat doubles
Evens: One power clean
*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.
2. For time:
30 Wallballs
60 Toes to bar
30 Wallballs
Warm up: Shuttle, Skip, Back pedal, Karaoke, etc
For time:
200 Meter Run
10 Wollymockers
300 Meter Row
10 Burpee box jump overs
400 Meter Run
10 High ass wallballs (try to throw the med ball over the 12′ rig or at least way higher than you usually do)
500 Meter Row
10 Strict pullup + toes to bar combo
600 Meter Run
10 Wall climbs (sorry about that)
Warm up: row 500 meters / 10 plyo pushups / 10 Bench dips
Odds: Bench press x 1
Evens: Toes to bar x 5 – 15
2. For time:
2000 meter row
Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5
2. Every 40 seconds for 10 sets: 1 Snatch
3. Every 50 seconds for 8 sets: The right # of toes to bar
4. Every 60 seconds for 6 sets: The right # of Muscle ups
5. Every 70 seconds for 4 sets: 20 Lateral bar jumps
Warm up: Back stuff
2. For time:
20 Toes to bar
40 Calorie Bike ( not row )
20 Toes to bar
Warm up: 20 kb swings / 15 banded good mornings x 2 rounds
2. For time:
25 Toes to bar
25 Shoulder to overhead @ 115 / 83
25 Pullups (strict)
25 Hang cleans (not power) @ 115 / 83
Warm up: Figure 8’s x 50 reps
2. 6 Rounds for time of:
24 Double unders
12 Toes to bar
6 Parallette pass throughs
Warm up: 2 minute run / bike / row / jump rope etc. / 15 GHSU / 15 GHR
2. Every minute on the minute for 16 minutes:
Minutes 1 – 4: 5 Thrusters + 5 Pullups
Minutes 5 – 8: 5 Power cleans + 5 Toes to bar
Minutes 9 – 12: 4 Thrusters + 4 Chest to bar pullups
Minutes 13 – 16: 4 Power cleans + 4 Muscle ups
