ASSIGN BOXES
Back Squat, 5×4, Every 2 min
Pause 5 Secs (standing) after each rep
(add weight as desired)
20 Min AMRAP
5 DB Thrusters
3 DB Strict Press
1 Semi Squat Clean (Barbell)
BOXES 1-4 AND 13-20 ONLY CAN DO WALL BALLS OR HSPU MOD.
ASSIGN LANES
Every 4 minutes for 4 rds
15/10 Legs Only Bike Cal
10 Plate G2O
12-9-6-3 Ball Slam to Clean Over Shoulders
(3) 4 Min AMRAPS
7 Kip swings
10 KBS – Overhead (2nd AMRAP – squat, 3rd AMRAP eye Level)
1 Bear crawl (rig to plates and back)
1 Min Rest
ASSIGN BOXES
30 Min AMRAP
5 DL
13 Push Ups (FB ring push ups for people on BOXES 1-4, 13-20)
9 Box Jumps
ASSIGN LANES
15 Min each part
Partner
4 mins clean up and switch
AMRAPS – you go, I go
Conditioning Part:
300/225 Meter Row
12 SSJ
10 Burpees
Bodybuilding Part:
7 Strict Pull Ups
10 DB Bench Press
3 Man Makers (same weight as above)
ASSIGN BOXES
Power & Holds
3 rds, 30 sec rest after each exercise
15 Pullover to Roman Sit Up
45s Front Support
45s Farmers Hold
12 min cap
6RFT, 18min cap
3 Hang Squat Cleans
2 Semi Squat Cleans
1 Cluster (Squat clean to thruster)
50 Jump Ropes
*the weight used will be determined by your CLUSTER weight)
ASSIGN BOXES
Skill:
OHS and by default to the muscle snatch to get the bar overhead
MANDATORY: Heels DOWN during the entire movement.
Only lower to 1/4 squat to MOST @parallel
Active Shoulders: Pressing hard overhead
Bentover Row:
Spend time focusing on flat back
No Rocking
Get into the hinge/ flat back position and hold tight while performing the movement
Understand that slow and controlled is for the WIN
Heavy, fast, and rocking IS NEVER THE INTENT OF ANY VERSION OF THE ROW.
Ladder, 10 Min Cap
10 Muscle Snatches (light) (-1 every rd)
4 TEMPO OHS (5-sec down to the 1/4 squat mark or just above parallel IF FORM IS PERFECT) (SLOW and CONTROLLED)
3 Min Rest
13 MIN AMRAP
12 Front Rack Lunges (1 for 1)
11 Reverse Grip Bentover Row (SLOW AND CONTROLLED)
ASSIGN LANES
Bootcamp Style
3 rounds through of: (10 min)
30 seconds at each exercise
10 second rest between exercises
Flexed Arm Hang (or active Lats dead hang)
Squat Jumps
Torpedo G2O
Torpedo Hollow Hold Scissor Kicks
Glute Bridge Hold
2 Min rest
3 times through of (7:30 min)
20 seconds work
10 seconds rest