20 Minutes

The Gripper

12 min warm-up

  • Dynamic Stretching
    • low back
    • hamstring
    • Wrists for cleans
  • Squat Holds,
  • Rowing
  • squat cleans (empty bar to workload)
  • high pulls (empty bar to workload)

4 rounds for Time (20min cap)

  • 16 Hang Squat Cleans (95/65)
  • 16 Cal Row
  • 16 Sumo-deadlift High-Pulls (95/65)
  • 16 Cal Row

10 min AMRAP Cool Down

  • 3 – 5 cal light rowing
  • 5 – 8 air squats
  • 5 – 8 training bar hang high-pulls.

12 min warm-up

  • 3 – 10 presses – push press ( bar to workload)
  • 3 – 10 toe touches to workload swings
  • Calf Stretches, jumps, to box jumps or step-ups

20min AMRAP

  • 10 Push Press (115/75)
  • 10 Kettlebell Swings (53/35)
  • 10 box jumps/step-ups (24/20)

10 min Cool Down

  • 5 x training bar presses
  • 10 toe touches
  • 1 mInute of walking

3 rounds for Time

  • 40 Cal Assault Bike
  • 30 Med-Ball Over Shoulder (80/50)
  • 50 box step-ups (20″ box)

20 Minute Alt EMOM

  • Min 1 – 12 x Front Squat
  • Min 2 – 12 x Push Press
  • Min 3 – 12 x Thruster
  • Min 4 – 200m Run
  • Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

10 Rounds of 1 min work and 1 min rest

  • 4 Deadlifts (275/185)
  • 50m Shuttle Run
  • Max Cal Assault Bike

Score: Accumulated Cals

Tags:

50 Rounds for Time:

  • Air Squat
  • Lunge
  • Lunge
  • Dip

0:00 – 3:00 Minutes

  • Run 200m
  • Max Jerks
  • Rest 1 minute

4:00 – 8:00 Minutes

  • Run 300m
  • Max Jerks
  • Rest 2 minutes

10:00 – 15:00 Minutes

  • Run 400m
  • Max Jerks

Pick a challenging weight for the jerk

5 Rounds for Time (17 min cap)

  • 15 Air Squats
  • 11 Toes-To-Bar
  • 7 cleans and jerks (115/75)

For Time

  • 90 Wall Balls (20/14)
  • 60 DB Push Press (50/35)
  • 30 DB Front Rack Squats

Metcon

For Time: (20 min cap)

30, 20, 10

  • Clean and Jerk (135/85)
  • Assault Bike Cals