Warm up: 2 minutes on a thing / 12 Kang squats / 12 GHD sit ups
2. 6 Rounds for time:
8 Toes to bar
12 Deadlifts @ 155 / 103
16 Lateral barbell jumps
Warm up: 400 meter run / 15 Sit ups / 15 Back extensions
2. For time:
15 Pullups
15 Wallballs
15 Hang power cleans
15 Wallballs
15 Push presses
15 Wallballs
15 Toes to bar
15 Wallballs
Warm up: 500 meter row / Warm up your cleans
5 Rounds for time:
200 meter row
12 Toes to bar
12 Box jump overs
12 Handstand pushups
*Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )
Warm up: 2 minutes of jump rope or something like that / Empty barbell work
Minute 1: 6 -12 Burpees
Minute 2: 6 – 12 Toes to bar
Minute 3: 1 Snatch
Warm up: 3 Rounds of 6 banded shoulder press / 6 banded rig rows
2. 3 Rounds for time:
15 Toes to bar
15 Handstand pushups
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
