Warm Up

3 Rounds
10 Deadbugs
3 Broad Jumps
10 Single Dumbbell Suitcase Deadlifts (each)
3 PVC Clean Deadlifts

A.

Every 2:00 x 5 sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR
RPE 9)

B.

Mille-Feuille
Every 5:00 (5 sets)
25/20 Calorie Row Or 25/20 Cal bike
20 Clean and Jerk (115/75)
(Scored by Time each set)

Warm up:

2 Rounds
30-second Machine
3 Muscle Snatches
6 Goblet Squats
10 Sit-Ups
2 Burpees

 

A.

Every 1:00 x 5 sets
3 Power Snatch (singles) @ 70% OR RPE 6-7
-into￾Every :30 x 10 sets
1 Power Snatch @ 75–80% OR RPE 8

​

B.

Tarte Tatin
30 Toes to Bar
30 Overhead Squats (75/55)
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats (75/55)
30 Toes to Bar
(Scored by Total Time)
(KG conv: 35/25)

Warm up:

2 Rounds
30-second Machine
3 Inchworms
5 Power Cleans
5 Front Squats
2 Squat Cleans

 

A.

Every 2:00 × 6 sets
2 Squat Cleans (singles) @ 78–80% OR RPE 8

B.

Clafoutis
10 Rounds
15 Wall Balls (20/14)
3 Wall Walks
(Scored by Time)
(KG conv: 9/6)

A.

3 minute stations:

stick sit ups

handstand/handstand walks

rope climb/legless rope climb

Turkish Get ups

​

B.

Teams of 2
8 sets
2:00 AMRAP
15/12 Calorie Air Bike/row trade each round (each/same time)
Max Sandbag Cleans over the Box (48)
(150/100)
-rest 1:00 between sets-
(Sub Power Cleans at 185/125, rotating
between partners, if needed)
(Scored by Total Cleans)
(KG conv: 70/45 Sandbag, 85/57.5 Power
Clean)

Warm up:

3 sets:
8-12 Sec Single Arm Plank with Feet on Box 
2 Wall Walk 
8 squats
50' Waiters Carry 

A.

Every 2 minutes for 12 minutes

3 zercher squats RPE 7-8

superset:

practice Handstand Walk

B.

Annie Oakley
40-30-20-10
Box Jumps (20)
4 Wall Walks
(Scored by Time)

Warm up:

3 Rounds
3 Inchworms
5 Muscle Snatch
5 Overhead Squats
:30 Bike

​

A.

HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build
to a 1RM

B.

Will Rogers
27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
-rest till 12:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women's Calories: 22-16-12-8)
(Scored by Time each set)
(KG conv: 22.5/15)

Warm up

2 Rounds
:30 Row
10 Air Squats
10 Sit Ups

​

A.

Every 1:30 x 6 sets
2 Back Squats @ 65% OR RPE 6
*fast out of the hole!

B.

Gene Autrey
15:00 AMRAP
50/40 Calorie Row
50 Air Squats
(Scored by Rounds + Reps)

Warm up:

2 Rounds
20 Single Unders
5 Hang Cleans
5 DB Shoulder to Overhead
10 Air Squats

​

A.

POWER CLEAN + JERK
Build to 80–85% OR RPE 8-9 and complete 3
Singles at that weight

B.

Bass Reeves
3 rounds
50 Double Unders
5 Clean and Jerks (115/75)
3 rounds
50 Double Unders
5 Clean and Jerks (135/95)
3 rounds
50 Double Unders
5 Clean and Jerks (155/105)
(Scored by Time)
(KG conv: 52.5/35, 60/42.5, 70/47.5)

Warm up;

​2 Rounds
:30 Row
5 Empty Bar Deadlifts
10 Sit-Ups
6 Air Squats

​

A.

DEADLIFT
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8

 

B.

Swole Team Six

Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 T2B
(Scored by Completion)

warm up

2 Rounds
5 Hang Cleans
5 Shoulder to Overhead
8 Air Squats
4 Burpees

​

A.

HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and the athletes are feeling
it, then let them build to a 1RM

B.

The Liberty Lift
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)
(KG conv: 52.5/35)

​

C.

3 rounds

8 chin ups

16 DB curls

24 weighted GHD

Warm up:

​2 Rounds
4 Inchwroms
3 Muscle Snatch
3 Hang Power Snatch
:30 Machine @ moderate

A.
STRENGTH
POWER SNATCH
Build to 80–85% OR RPE 8-9 and complete 3
Singles at that weight

 

B.

Uncle Sam's Slam

Every 3:00 (7 sets)

200m Run

50 Double Unders

12 Toes to Bar

(Scored by Time each set)

Warm up:

2 Rounds
4 Wall Balls
4 Ring Rows
6 DB Snatches
8 Step-Ups

​

Iron Infantry

Teams of 2.
150 Wall Balls (20/14)
150 Pull Ups
150 Dumbbell Snatch (50/35)
150 Box Jump Overs (24/20)
(Scored by Time)
(KG conv: 22.5/15)