Warm-up: 0:00-10:00

1. Aerobic Warm Up
   3 Sets (1 set on each machine)
   :45 easy
   :15 moderate
   :30 easy
   :15 moderate/fast
   :15 easy
   :15 fast
   :15 easy
   *1 minute rest between each set.

Metcon: 12:00-36:00

2 sets (1 set every 12 minutes)
21-15-9
Calorie Row
Calorie Ski Erg
Calorie Echo Bike

*Ladies Calories: 18-12-6

*Rx Limited Equipment Option:
2 Sets (1 Set every 12 minutes)
21-15-9
Calorie Machine of Choice
126-90-54
Single Under (use heavy rope if available)
300m-200m-100m
Run

Strength/Skill:

38:00-48:00

3 Sets
Burgener Warm Up Clean – 3-5 reps of each movement.

50:00-60:00

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE

Warm-up: 0:00-10:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)

Strength/Skill: 12:00-22:00

*Do a set every 2 minutes.

4 Sets
4 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE

1 Set
3 Bench Press
5 Barbell Chinese Rows @7-8/10 RPE

Metcon:

24:00-30:00

1. Movement Prep/Activation and Increasing Heart Rate
   1 Sets
   1:00 Row OR Ski (easy-moderate)
   25 Single Under
   3 Sit to Stand Rope Climb
2. Workout Prep
   1 set (at workout pace):
   10 Double Unders
   2 Dumbbell Bench Press (at workout weight)
   1 Half Legless Rope Climbs OR Half Rope Climbs

32:00-54:00

6 sets:
50 Double Unders
12 Dumbbell Bench Press (2×50/35)
2 Legless Rope Climbs (OR 3 Rope Climbs OR 9 Strict Pull ups)
-rest 1:1 between sets-

Cooldown: 56:00-60:00

*Choose 2 of the following:
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch

Warm-up: 0:00-16:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Barbell Prep
   Burgener Warm up Snatch – 3-5 reps at each position
   Down and up – “SPEED THROUGH THE MIDDLE”
   Elbows high and outside – “BAR CLOSE”
   Muscle snatch – “STRONG TURNOVER”
   Snatch land – “FOOT WORK” 2”, 4”, 6”
   Snatch drop – “FOOT WORK”
   -Then-
   Warm up to workout weights.
2. Movement Prep/Activation and Increasing Heart Rate
   2 Sets
   250m Ski (OR Row)
   5 Burpee
   5 Box Jump Over
   5 Box Get Over
   *Increase boxes in height each set.
3. Workout Prep
   1 set (at workout pace):
   2 Power Snatch (at first workout weight)
   2 Bar Facing Burpees
   2 Overhead Squats (at second workout weight)
   2 Burpee Box Jump Overs (at first workout height)
   1 Squat Snatch (at third workout weight)
   1 Burpee Box Get Overs (at second workout height)

Metcon: 18:00-35:00

2 Rounds
12 Power Snatch (95/65)
12 Bar Facing Burpees
-rest 3 minutes–
2 Rounds
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
-rest 3 minutes–
2 Rounds
8 Squat Snatch (135/95)
8 Burpee Box Get Overs (48/40) (OR 10 Burpee Box Jump Overs (24/20))

Strength/Skill: 37:00-47:00

*Do a set every 2 minutes.

1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.

Cooldown: 49:00-60:00

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 10 Open Book
2x 1 Minute QL Stretch
20x Shoo the Cat

Strength/Skill:

Take 10 minutes to establish a 1RM Hang Clean + 1 Front Squat
*Only do the Front Squat on your last attempted rep.

-Then-

2 Sets
1 Hang Clean + 1 Front Squat @80-85% of 1RM Hang Clean from above (make these deload sets PERFECT)

Metcon:

2 sets:
2 Rounds
5 Power Clean (135/95)
3 Wall Walk
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

-then-

2 sets:
2 Rounds
5 Thruster (115/80)
10 Toes to Rings
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

Strength/Skill:

2 Sets
5 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

3 Sets
4 Bench Press
5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

Metcon:

8 sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 1:1 b/t sets-

Strength/Skill:

10 Sets (New set every minute.)
3 Back Squat
*Work up to 80-85% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!

Metcon:

5 Sets:
40 Double Unders
4 Ring Muscle Ups
-rest 1 minute b/t sets-

Strength/Skill:

5 Sets
5 Clean Deadlift Singles @90-95% 1RM Clean
*Rest as needed between sets.

Metcon:

EMOM 6 Minutes
Odd Minutes: 12 Wall Balls (20/14) (10’)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 50 Double Unders
Even Minutes: 10/8 Calorie Row
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Dumbbell Snatches (50/35)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)

Strength/Skill:

5 Sets
5 Bench Press @6-8/10 RPE
5 Tempo Dumbbell Chinese Rows (5 seconds down, 1 second hold at top and bottom of each rep) @6-8/10 RPE
*Rest as needed between sets.

Metcon:

3 Sets
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-