Squats

Warm-up

5 rounds of

• 3 inch worms
• 5 air squats
• 5 hang cleans (bar)
• 5 squat cleans (bar)

Every 90 Seconds for 15 min

• clean complex (increase weight as you go)
  • segmented clean pull
    • floor to shin
    • floor to knee
    • floor to hip
    • floor to pull
  • 1 halting power clean (pause below the knee)
  • 1 low hang squat clean

at the 15 min mark

• 30 Front Squats in as few sets as possible at the last complex weight

Rest

If Time allows

Then 5 rounds

• Back Squat (10,8,6,4,2) 225/155
• Wall Walks (5,4,3,2,1)

3 Round Warm-up

• 10 Air Squats
• 5 inchworms
• 10 Walking Lunges
• 5 push-ups

25 min ALT EMOM

• 10 DB/KB Thrusters (pick a weight)
• 10 DB/KB Renegade Rows
• 12 DB/KB Box Step Ups
• 15 KB Swings
• Rest

3 round Warm-up

• 5 Push-ups
• 10 air squats
• 5 burpees

10 min ALT EMOM

• 5 Burpees
• 7 Strict Press ( 95/65)

5-min rest

15 Min AMRAP

• 5 Thrusters (95/65)
• 10 KB Swings (53/35
• 15 Push-ups

3 round Warm-up

• 5-inch warms
• 10 air squats
• 5 deadlifts (135/95)
• 3 Box jumps

15-minute AMRAP

• 5 deadlifts (225/155)
• 8 box jumps (24″)
• 13 cal row

5 min Transition

10 min ALT EMOM

• 7 Hang Power Cleans (95/65)
• 7 Front Squats

5-Minute Warm-Up

3 Rounds ( 5-min AMRAP – 1 Minute Rest)

• 3 Pull-ups
• 5 KB/DB Squat (35s/25s)
• 8 KB/DB Push Presses
• 13 Wall Balls (20/14)

6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest)

• 1-minute High-Intensity C2 Bike (sub 1:50 / 2:00 per 1000 pace)
• 10-second transition
• 30-second Assault Bike Active Recovery (between 30 – 50 rpm)
• 30-second Full Recover
• 10-second transition

3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

• 30 seconds of Walls Balls (20/14)
• 8 second transition
• 30 seconds of bicycle crunches
• 8 second transition

10 min Warm Up

Back Squat

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (165/115)
• 3 x 5 (195/135)

10 Rounds For Time (25 min Cap)

• 15 cal Row
• 15 Wall Balls (20/14)

10 min Warm-Up

Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

• 2 Back Squats (115/80)
• 1 Back Rack Thruster

20 1/2 Court Down and Backs

• KB/DB Farmers Carry Down (53s/35s)
• KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

• 50 reps of KB/DB lunges (53/35)
• 50 KB/DB Sumo Deadlift High pulls (53/35)

10-min Warm-Up

• Run

You pick the pace or intervals.
If you do intervals, stay in motion by jogging or walking during the recovery periods.

Squat

Thoracic Development (Overhead Position)

• 5 x 5 Bottom Up Overhead Squats (Pick a weight that is easy to control)

Front Squat

• 2 x 5 Bar Only
• 1 x 5
• 1 x 3
• 1 x 2
• 5 x 3 Workset

5 Rds Back Strengthing

• 12 x Reverse Hyper (50% of Max Back Squat)
• 12 x Seated Cable Row (As heavy as you can go and complete the set)

10-minute Set-up/Warm-Up

8 Minute AMRAP (U go, I go)

• 1 x KB Clean and Jerk (53s/35s)
• 3 x Burpees
• 6 x Toes-to-Bar

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 x KB Farmers Carry Down and Back
• 3 x KB Thrusters
• 6 x KB Lunges

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 shuttle run Down and Back
• 3 KB Front Squats (53s/35s)
• 6 KB Push-ups

10-minute Warm-Up

10 Round For Time

• 200m Run
• 20 Hand Release Push-ups
• 10,9,8…1 Back squats at 50% 1 Rep Max