Back Squats
5×8, Every 2 min
20 Min AMRAP
10 Strict Press
20 DB Step Overs (1 for 1)
Every 2 minutes 50 Jump Ropes
Skill: Review the difference between snatch/squat style swing and hip hinge swing
KB Circuit, 5RD EMOM
Min 1: 10 Dead Stop KBS (eye level)
Min 2: 16 Figure 8’s
Min 3: 16 Plank KB Pull Through
For Time Chipper, 20 Minutes
75 Kip Swings
150 ABMAT Sit-Ups
75 KBS
Bench Press, Every 2 min
5×8
5RFT, 17 min cap
20/17 Cal Bike or Row
5 Burpee Box Jumps (+5 every rd)
4 Rounds Not For Time
4×15 DB Bicep Curls
1 Minute Plank
Skill: Hang Clean
*Focus catching in a squat
The goal is to have people do their front squats by catching their clean in a squat
Power, EMOM, 4RDS
Min 1: 15 Banded Lat Pulldown Crunch
Min 2: 4 Ball Slams -throw – broad jump
Min 3: 20 Sec Bike Sprint
For Time Ladder, 22 min cap
1-10 Front Squats (off ground)
1-10 Pull-Ups
then
10-1 Hang Cleans
10-1 Dips
Skill: Snatch
Strength: DL, 5×8
Every 2 min
4Rds then Partner Cash out, 24 min cap
Choose partner once 4 rds is completed
6 Snatches
10 Reverse Lunges (barbell) 1 for 1
then with a partner
10 Laps (alt each lap)
Remembrance Workout for Jimmy
Bootcamp
Rd 1: 30:30
Rd 2: 20:20 double station
Rd 3: 30:20
Burpees
Box Step up and over
KB SDHP
Ring Row
Torpedo Squat to Press
ABMAT Sit Up
Rower
Planks on Med Ball
Bike
Rope Slam
22 min AMRAP
10 Wall Balls
12 Push-Ups
14 DB Snatches (1 for 1)
After every 2 rounds,
1 Minute plank
15 V Ups
15 Hollow Rocks