3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise.

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Theodore Turner
5 years ago
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1 3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise. 1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 of Kettlebellswings, 2Pood (32kg) Either AMRAP or For Time (I like 50 or 100 reps for time): Lift 110lb sandbag from floor, place on top of any shelf at ~chest height drop it back to the floor. 1 rep. 50 OHS #65 40 KBS #1.5 pood 30 Knees to elbows 20 burpees 10 DB lunges #35 AMRAP in 20 minutes 5 turkish getups 5 snatch squats 4 rounds: 10 BW Backsquats Broadjump, 40 yards,...do a burpee after every 5 Broad Jumps... Double 44# kettlebell complex: 5 reps each of snatch, clean and press, row, swing, front squat then 4 reps each, +3 reps, Rounds 9 Muscle Ups 30 Deadlifts (65% of 1RM) 81 DU Power snatch 75lbs Box jumps 24 For time Sled Push 95 feet #90lbs 10 burpess Sled Push 95 feet #90lbs 9 work your way down to 1 burpee. 35 pullups 35 box jumps pushups 35 single unders 35 kb snatch 27lb 35 med ball sit ups 35 TTB 35 KBS 27lb 35 wall balls 12lb 35 burpees Linda II reps of time of Back Squat 1.75x BW Bench BW Power Clean.8x BW 2 Rounds 400 meter run 30 95lb OHS 400 meter run 30 CTB pull ups 400meter run 30 95lb Front Squat 400 meter run 30 Pull Ups 12 Deadlifts 225lbs 6 Shuttle runs 25m 9 Deadlifts 225lbs 4 Shuttle runs 25m 6 Deadlifts 225lbs 2 Shuttle runs 25m AMRAP 7mn ladder of Power cleans 135lbs pull-ups

2 5 rounds for time 5 Power Cleans 135lbs 10 burpees Do 50 double-unders before and after the workout 5 rounds 7 hang squat cleans 95lbs 7 box jumps minute amrap of: 20 double unders 10 goblet squats #55 DB 5 hand release/clapping pushups 12 minutes AMRAP of: 20 air squats 10 hand-release push-ups 10 sit-ups La Vida Loca 5 rounds Run 200m between each exercise 5x Sumo deadlift high pull (95#) 10x Chest to bar pull-ups 15x Burpee box jumps (20/16 inch) 20x Overhead walking lunges (45#) 30x Airsquats AMRAP 20 5 Deadhang Chinups 7 Hang power cleans, 95# BB 9 5 RFT ring L sit :30 20 Wallball overhead lunges 10 min EMOM 25 Squats on even 25 Push ups odd 10,9,8,7,6,5,4,3,2,1 Burpee L Sit Pull ups HSPU For time All movements performed with two KB except 1st Use 1.5 for 1st movement, then 1 pood for all others 10 KBS 1.5 pood 10 Front squats 10 Renegade rows 10 Snatch Sumo DL 10 Mountain climbers on KB 10 Bent over rows 10 KBS 10 Push-ups on bells 5 RFT Run 50 meters, touch, and run back 7 SDHP, 135# 7 Thrusters, 135# 10 bar facing burpees Rest 1 minute AMRAP 12 of 3 reps Deadlift, 80%max Sprint 100m time each 100m separately KeVa (Combination of Kelly and Eva) 3 rounds for time of Run 800m 30 swings, 2 pood kb 30 pullups Run 800m 30 wall ball shots, 20# ball 30 box jumps, 24 The Half Measure For Time: 50 Squats at ½ Body Weight 50 Bench Press at ½ Body Weight 50 pullups 100 reps 95lb thrusters 100 burpees any order until complete

3 AMRAP 10: 5 Jerks 155# 10 Pushups For time 100 burpees Every minute, do 2 clean and jerks, 135#, including before you start. If you can finish in under 10 minutes, increase to 3 clean and jerks per minute next time. Time limit is 20 minutes. 3 rounds for time: 2x 6 hang power clean 155lb bb 2x 9 front squat 155lb bb then run 400m 15k 6 rounds for time: 5 back squats 200 lbs 5 deads 300 lbs Long Duration: 2000m Row Pullups 1500m Row Pullups 1000m Row Pullups Medium Duration: 1000m Row 5 Rounds of: 5 Kettlebell Snatch (Each Arm) 5 HSPU Then Shoulder to overhead at 115# Short Duration: Burpee Box Jump (24 ) Long Jackie 3 rounds for time Row 1000m 50 thrusters, 45# bar or wallball 20lbs ball 30 pullups AMRAP 12 6 ring dips 9 box jumps, 24 box 12 deadlifts, 135# Back squat 225# Glute Ham raise After each round, do 20 box jumps, 24 box Insane Chipper by Alex Cunningham 50 double unders (or burpees, or wall balls) 40 pull ups 40 double unders 30 box jumps 30 pull ups 30 double unders 20 deadlifts 20 box jumps 20 pull ups 20 double unders 10 power cleans 10 deadlifts 10 box jumps 10 pull ups 10 double unders 5 rope climbs (or muscle ups) 5 power cleans 5 deadlifts 5 box jumps 5 pull ups 5 double unders Shoulder killer: kg (110 lbs) 50 Push-Ups 30 Hang Power 50 kg 50 Push-Ups kg 50 Push-Ups

4 Back killer: reps for time of: 1 1/2 pood Back extensions AMRAP 12 5 Back Squats 230 lbs 5 bench press 180 lbs 5 deadlift 275 lbs 10 rounds 5 front squats with 120 lb sandbag (bear hug) 5 deads 225 lbs Johnny 400 speed jumpropes 50 situps 5 sets 3 rounds of: push ups thrusters sit ups 3 rounds of: One arm clean and press ( change arm after each rep) sit ups 3 rounds for time DL 405x3 Ring dips 10 reps Pull ups 10 reps 10 Rounds for time -5RM Hang Power Clean(5 reps of course) -20 KB Swings(1.5 Pood) 5 rounds for time: 10 tire flips, 400lb tire 30 Double Unders 10 HSPU 100 DU s 1 mile run mile run 100 DU s 2000m Row: 20 HSPU 20 C2B Pullups 20 Back Extensions 1500m Row 15 HSPU 15 C2B Pullups 15 Back Extensions 1000m Row 10 HSPU 10 C2B Pullups 10 Back Extensions 500m Row 5 HSPU 5 C2B Pullups 5 Back Extension Dumbell snatches 55# Then: Pull-ups Thrusters 85# Then: bike 1 mile AMRAP deadlifts 275 lbs 25 hand release pushups 25 situps Free time at a football field. Starting at 5 yd line, sprint across field. Do 5 pushups. Sprint back on 10 yd line. 5 pushups. Continue down the field to the opposite endzone line. 20 sprints, 100 pushups.

5 Franimal Amrap 5 minutes 5 thrusters 135# bb 5 pullups 45#DB Rest 1 minute, athletes change weights during rest Amrap 5 minutes 5 thrusters 115# bb 5 C to B pullups Rest 1 minute, athletes change weights during rest Amrap 5 minutes 5 thrusters 95# bb 5 pullups 6 rounds for time: Min AMRAP Buy In: 50 DU 7 Hang Cleans (155) 20 Pull Ups 9 Box Jumps Cash Out: 50 Sit Ups 5 rounds for time: 1K run 30 kettlebell swings 70# Dumb Fran Dumbell thrusters 45# Bent-over reverse flies 5 rounds: yard sprints --- touch end-line and back 25 yards walking lunge 15 ledge jumps (ledge surrounding field) Run 2.4km 21 power clean (70kg/155lb) 100 push ups 15 front squat (70kg/155lb) 100 KB swing (24g/1.5pood) 9 push press (70kg/155lb) Run 2.4km again with a 11 minute time limit. If time limit is exceeded then 10 burpees for every 30 seconds over time limit 7 rounds for time: 300m row 7 Toes to bar 7 HSPU 7 Front Deadlift (120kg) Weighted push up (10kg) Weighted Strict pull up (10kg) For time, 100 x pull-ups 100 x push-ups 100 x squats 100 x 24 box steps 100 x butterfly sit-ups 100 x jumping jacks 100 x Double unders 100 x KB swings (you choose the weight) 6 rounds for time: 19 Bench Press at 135lbs 10 strict pull ups 10 ring dips 2 min plank holds (come off of plank as little as possible) Buy in m run Then 3 rounds of: 12 Deadlifts at 225lbs 24 KB swings (1.5 pood) 48 AMSU s Cash out DU s 4 rounds of: Run 400m 5 Pistols, left leg Run 400m 5 Pistols, right leg

6 5min AMRAP 5-DB Thrusters 50lbs 10 Pull ups 1min rest 4min AMRAP 5-DB Snatch (5 each arm) 70lbs 10 Push ups 1min rest 2min AMRAP 30sec rest 1min AMRAP Front squats 95lbs Ten rounds of: 10 bull dozer tire flips 10 sledge hammer strikes Then sawhorse jumps 100 rounds of: 1 Pushup 1 Strict pull-up 1 Knees to elbows Ascending ladder 1 to 10: 315 lb Deadlift 135 lb Push press 3 rounds: Wallballs (choose appropriate weight) 10 round: 10,9,8,7,6,5,4,3,2,1 1,2,3,4,5,6,7,8,9,10 95lb Hang Cleans Do 10 cleans, 1 burpee, 9 cleans, 2 burpees, and so on lb kb swings (russian) Do 5 30 box jumps on every minute AMRAP 14 5 Clean and jerks 135 lbs 7 TTB 9 5 rounds: lb plate overhead lunges (each step counts) ring push ups 5 rounds for time: 15 KB swing (2 Pood) 200m sprint (not run, sprint) 10 HSPU (any form) 200m sprint 30 pushups 25 double unders 5 rounds of: 500m Row Hanging leg extensions or T2B 45 seconds of plank 5 rounds of: 7 Deadlift (80-85%RM) 1 Planck 7 Tactical Pull-ups One for all 20mins AMRAP at 66% bodyweight Deadlift, hang-clean, front-squat, overhead-press and overhead-squat. Complete 3 reps of each exercise (back to back without dropping the bar) = 1 round *if you drop the bar mid-round penalise your final score by 2 for each drop* Buy-in 50 medball situps 20/14lbs 5 rounds: -6-3 Wallballs 20/14 Deadlifts 225/ m farmer s walk 80/53lb x2 Cash out: 100 DU s

7 5 rounds for time: 3 squat cleans 135lbs 8 TTB Pull ups (strict) x 1 Sit Ups x 3 Push Ups x 2 Dips x 1 (* multiply number by round for total; example: Round 5 situps x 3 = 15 situps) 100 pull ups (strict) Do as many as you can, once you leave the bar run 400m (fast) Then continue this process until you are done all pull ups lb Thrusters TTB Buy in: 800m run 10 to 1, 1 to 10 53lb KB one arm snatch burpee bar muscle up Cash out: 1000m row Front squat 135 (can go heavier than this) KB swing 1.5 pood Row m Ouch II Amrap 18 Before you start, and every minute, do 2 clean and jerks 135# Complete the following in any order/combination you want. 30 Clean and Jerks Air Squats 50 burpees 21 pullups 21 burpees 10 hang power cleans 135# 15 pullups 15 burpees 10 hang power cleans 135# 9 pullups 9 burpees 225lb deadlift 53lb kb swing american Ring push ups 7 min AMRAP 3 Cleans - should be challenging weight 6 Wallballs 9 Pull ups Kb swings American Squats EMOM Power Cleans First 5 minutes - 5 reps at ~60% max Next 4 minutes - 4 reps at ~65% Next 3 minutes - 3 reps at ~75% Next 2 minutes - 2 reps at ~85% Next 1 minute - 1 rep at ~90% 8 rounds: 400 meters 90 seconds rest (w/95+#) Thrusters Front Squats Push Press OH Squats Between each movement, Jump rope 100 Singles.

8 5 rounds for time: 20 cal airdyne 30 ab mat sit ups 20 step walking lunges with 45lb plate locked out overhead. 5 rounds: 5 pull ups 10 KB swings (2 pood) 15 Situps (did 25# ab mat situps) Weight: 225 lbs 12 deadlifts 3 burpees 9 deads 6 burpees 6 deads 9 burpees 3 deads 12 burpees 15 Min AMRAP 200m Row 15 abmat situps 5 box Ring push ups *every time you stop get up and sprint 50 yards 15 min running clock Row 2K - with the remaining time preform max DU s EMOM 20 Even - 20 Calorie Row (dropped to 15 halfway through) Odd - 15 toes to bar 10 pull ups 15 push ups 20 wall ball shots 10 ARAM: 100 SU 10 Kb swings 10 Toes to bar 4 rounds for time: 10 50kgs 10 10kgs 10 Toe to bar 10 with 6 jump 10 double unders 4 rounds for time: 21/15/9/5 50 meter Swim Air squats 50 meter Swim Push ups 50 meter Swim Pistols 50 meter Swim OH squats with a towel 95# barbell 10,9,8,7,6,5,6,7,8,9,10 reps of each Thrusters SDHP Pull-ups 4 rounds: Squat: reps (bw) or what ever weight you think is challenging. Pull-ups: reps AMRAP 20 5 strict chin-ups 10 strict ring dips 15 goblet squats with a 28kg kettlebell : ring dips : pull ups farmers walk after each set of pull ups ( 40m, holding 2 kb 24kg each ) 3 rounds of: 9 power clean 6 front squats 400m run 5 rounds of: 400m run

9 The med ball challenge with 20 lb med ball 10 wallballs 10 box jumps with med ball 10 overhead lunges with med ball 100m run with med ball 15mins 5 burpee penalty everytime the ball touches the ground, the goal being to not drop the ball the entire 15mins. Pyramid sets of: 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Squat cleans Toes to bar

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world.

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world. Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with