C Day: Clean & Jerks / Squats / Overhead Strength

Partner METCON

Working with a partner, and with only one person working at a time, complete 12 rounds total (6 rounds each) of the following couplet.

12 Rounds for Time:
5 Clean and Jerks
10 Burpees over the Bar

Notes:
Each person will stay in their station with their own barbell and trade off work with their partner in an adjacent station.
C+J: This should be heavy enough to make you do this as steady singles.
Burpees: Scale to no Push-Up Burpees if needed

ASSISTANCE

A1: Seated DB Press (2 arm)
4×10-15

A2: Seated Theraband Reverse Flys
4×15-20

Warm – Up

12 alt 90/90
12 Alt Scorpion Stretch
6ea Side Plank Rotations

Conditioning

4 Rounds of:
:40 Work/:20 Rest
1. Jumping Jacks
2. Bear Plank Shoulder Taps
3. :20ea DB/KB Overhead Hold
4. Candle Sticks or Lying Leg Raises

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

A1: DB Split Squats
4x 8-10 each leg

A2: Strict Pull-Ups
4x 6-8

Notes:
Hold 2 DBs at the hang and drape your back foot over a bench for the split squats
For the Pull-Ups, go strict, use a band, or do self-assisted reps.

METCON

30-20-10 Reps for time of:
Row Calories
Wall Ball

Notes:
Choose a weight that allows you to perform the 30 Wall Ball shots in 2-4 sets.

Workout of the day

5 rounds, each round for time, of:
20 (10ea) Single Arm DB/KB Row
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 mins between each round.

Notes:
The time cap for this piece is 47 Mins including the rest period between rounds, so scale movements and/or reps appropriately in order to achieve sub 7 minutes for each round.

Warm-Up

3 Rounds:
:20 Active Chest Stretch
10 Tall Plank to Down Dogs
10 Upright Rows

Strength

4-5 sets:
8e Split Stance Deadlifts
8e 1/4 Turkish Get Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

8 Rounds

In 1:00
8 Alternating Lateral Shuffle and Reaches (5′ apart)
12 Swings
Hold a plank for the remainder of the minute.

Rest 1:00 between rounds

D Day: Upright Rows / Curls

METCON

AMRAP 16:00
8 cals Air Bike
8 Kipping Pull-Ups
16 Tuck-Ups

Notes:
Aim for 5-7 rounds
KPU: 4-8 Strict or Banded / 8 Self Assisted (Pull-Up Grip)
Tuck-Ups: Modify to Sit-Ups or anchored sit-ups

ASSISTANCE

3-4 Sets:

A1: Supinated Standing Biceps Curls
8-12 full ROM + 4-6 lower 1/2 ROM

A2: Choose 1 movement:
1. 1:00e Side Plank
2. Seated DB Press or Bench Press
3. FFE Reverse Lunges (DBs)

Notes:
Choose a movement that rounds out your training based on the day’s you’ve come. FYI push-ups & 1/2 kneeling pressing are programmed for tomorrow

Warm Up

2 – 3 Rounds:
12 Alt Pike Toe Touches
12 Alt Around the World
:30 Reverse Plank Bridge

Strength

A1. Single Arm Military Press
4 x 6 – 8 Reps Each

A2. Kroc Row
4 x 8 – 10 Reps Each

A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each

Conditioning

Tabata 1:
Single Arm Sumo Deadlift High Pulls
*Alternate arms each round.

Rest 1:00

Tabata 2:
Mountain Climbers

C Day: Clean & Jerks / Squats / Overhead Strength

STRENGTH

A1: Shoulder Press
5-5-5-5-5

A2: Cyclist Back Squats
10-10-10-10-10

Notes:
Use the same Barbell for both movements. You could go light on the squats and do the same weight you’re pressing, or you can add weight.

METCON

For Time:
30 Clusters

Starting at zero and at every minute mark there on, perform 5 burpees

Notes:
This workout should take 8-12 minutes
Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time. (155/135/115/95/75)
Burpees: 5 Burpees / 5 Squat thrusts / 3 Burpees

Conditioning

EMOM 30:00
1. 3 – 5 Wall Walks (or 20 Piked Shoulder Taps)
2. 6ea Single Arm DB/KB Cluster
3. :20ea Side Plank
4. 12 DB Glute Bridges
5. :40 Burpees

Strength

A1. Single DB Skull Crushers
4 x 12 – 16 Reps

A2. Single DB Bicep Curls
4 x 12 – 16 Reps

*If the weight is light, you can perform both movements as single arm exercises.

Warm-Up

3 Rounds:
4e Stationary Lateral Sit Backs
4 Crawl Steps Forward
4 Crawl Steps Backward
8 Seated Knee Tucks

Strength

4-5 sets each of:
1) 8 Alternating Tall Kneel to Standing
2) 8e Bent Over Rows
3) 8 Reverse Bridge Plank Ups

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
20 Forward Leaning High Knees
10 Squats
10e Single Arm Push Presses

Aim to work continuously at a moderate pace, resting only as needed between exercises.

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

3-5 Sets:
A1. FFE Alternating Reverse Lunges (Barbell)
12-16 total reps

A2. Bench Supported Single Arm Row
12-16 each arm

Notes:
FFE: Use a 45+25 lb Bumper Plate for elevation.
Rows: Sets should feel like you’ve got 1-3 reps in reserve left.

CONDITIONING

12:00 AMRAP
10 Cal Bike
8 Box Jumps
6 Toes to Bars

Notes:
Aim for around 5 rounds.
BJ: If you’re up for it see if you can go a little higher than you usually do on box jumps
T2B: 6 T2B / 6-8 Hanging Leg Raises / 8 Sit-Ups

Warm Up

2 – 3 Rounds:
6ea WGS
6 Yoga Push Ups
12 NP Burpees

Strength

A1. Squat Press Outs
4 x 6 – 8 Reps

A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each

A3. Windshield Wipers
4 x 12 – 15 Alt Reps

Conditioning

AMRAP 12:00
16 Goblet Reverse Lunges
8 V Ups
16 KB/DB Swings

METCON

5 Rounds for Time:
12 Cal Bike
10 Kipping Pull-Ups
8 Devil’s Presses

Notes:
This workout should take around 20 minutes. Move at a steady active pace throughout.
KPU: 12 Kip / 6-12 Strict, banded or self assisted / 12 Jumping Pull-Ups
DP: With only 8 reps per round, see if you can go a little heavier today.

STRENGTH

3-4 sets of:
8-16 Barbell Upright Rows
8-12 Barbell Curls

Notes:
URR: 2↑-1-3↓-0 Tempo
HC: 2↑-1-3↓-0 Tempo
Stay within the rep ranges but focus more on the effort than hitting a specific rep count.

Workout of the Day

30:00 AMRAP
30 Sit Ups
20 Alternating Pistols
15 Goblet Squats
10 Alt Single Arm Devils Press

Notes:
Scale Pistols to Shrimp Squats or Lunges as needed.

CASH OUT

4 x :30ea Side Plank

METCON

For Time:
75 Double Unders
15 Clean and Jerks (weight A)
50 Double Unders
10 Clean and Jerks (weight B)
25 Double Unders
5 Clean and Jerks (weight C)

Notes:
15:00 cap.
Clean and Jerks should be done as power cleans and push jerks, split jerks or push presses.
Choose three weights. Below are some suggested options. You’ll load the bar during the workout.
115/155/205
95/135/185
75/95/125
65/85/105
35/55/75
etc

Double Unders:
75/50/25 (150)
50/30/20 (100)
ALT2: 75/50/25 (150)
Single Unders 150/100/50

STRENGTH

A1: Back Squat 5-5-5
A2: Single Arm DB Press 3x15e

Notes:
BSQ: Work up to a medium heavy 5. Keep about 2-3 reps in reserve.
Press: Perform this as you prefer (standing, seated or 1/2 kneeling)

Warm Up

2-3 Rounds:
12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups

Strength

A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each

A2. DB Elbowing Row
4 x 8 – 10 Reps Each

A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each

Conditioning

For Time:
75 Low Box Runners
15ea Single Arm Hang Clean and Jerks
50 Low Box Runners
10ea Single Arm Hang Clean and Jerks
25 Low Box Runners
5ea Single Arm Hang Clean and Jerks

Notes:
Time Cap – 12:00
Count one foot for reps on the Low Box Runners

Warm-Up

3 Rounds:
5 Inchworms
5e Single Arm Scaption Raises
5e Side Plank Ups

Strength

4-5 sets on each side of the following complex:
12 Bodyweight Hip Thrusts
8e Single Arm Press or Push Press

*Rest about :30-1:00 between sides

Interval Conditioning Circuit

Every 2:00 for 8 Rounds
20 Jumping Janes
10e Low to High Chops
5 Inchworms

Notes:
Rest until the following 2:00 mark after the work is completed. Faster work=more rest!