29

• Snatch Balance 3-3-3-3-3-3
• Back Squat : 8-8-8
• AMRAP 15 mins: Toes-to-bars and Box Jumps
• Every 1:30 for 15 mins: Snatch Lift Off + Snatch
• AMRAP 7 mins: Power Snatches and Toes-to-bars
• Cardio Crunch (4/29/2019) 10 RFQ: Sprints, Jogs and Walks

30

• Power Clean + 2 Hang Power Cleans + Jerk : 1-1-1-1-1-1
• Bench Press : 8-8-8
• Pull-ups : 3x Max Rep
• Burpees : 4x15
• Back Squat : 5x5 at 80% 1RM, rest 2 mins
• 5 RFT: Kettlebell Deadlifts, Kettlebell Goblet Squats and Alternating Reverse Goblet Lunges

May | 1

• Deadlift : 8-8-8
• Every 1 min for 12 mins: Cluster
• FQ: Backward Sled Pulls
• GHD Sit-ups : 3x15
• GHD Hip Extensions : 3x15
• Every 2 mins for 8 mins: Shoulder Press
• Every 2 mins for 8 mins: Push Press
• FT: Air Dyne Reps and Burpee Pull-ups
• Cardio Crunch (5/1/2019) 10 RFT: Rows and Box Jumps

2

• 21-15-9: Pull-ups, Push Press and Push-ups
• Sprint : 5x 100 m
• 5x RFT: Rows, Double Unders, Air Squats and Push-ups

3

• Shoulder Press : 8-8-8
• Row : 6x 500 m
• Christine
• Lifting: Posted Single Leg Deadlifts, Barbell Hip Thrusts, L Side Planks and R Side Planks
• Cardio Crunch (5/3/2019) 10 RFQ: Airdyne Bikes, Ring Rows, Push-ups and 2 more

4

• Snatch Lift Off + Snatch Pull + Snatch 1-1-1-1-1
• 1 1/4 Front Squat 2-2-2-2-2-2-2
• Split Jerk : 2-2-2-2-2
• AMRAP 30 mins: Double Unders, Kettlebell Swings, Wall Balls and 2 more

5

6

• Back Squat : 8-8-8
• Snatch Balance 2-2-2-2-2-2-2
• 4 RFT: Burpee Box Jump Overs and AbMat Sit-ups
• Lifting: Bulgarian Split Squats and Supinated Grip Bent Over Rows
• 2x RFT: Row Calories and Wall Balls

7

• 2 Hang Cleans + 1 Jerk 1-1-1-1-1-1-1
• Bench Press : 8-8-8
• 3k Row
• Run 2 mi TT
• Strict Press : 5 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 85%, 2 @ 85%
• AMRAP 20 mins: Dumbbell men Maker, Strict Pull-ups and Burpees

8

• 3 Position Snatch 1-1-1-1-1-1-1-1
• Deadlift : 8-8-8
• GHD Sit-ups : 3x15
• GHD Hip Extensions : 3x15
• Thruster 15-15-15
• 3 RFT: 800 m, Dumbbell Squat Clean Thrusters and Toes-to-bars

9

• Badger
• Lifting: Barbell Hip Thrusts and Band Face Pulls
• AMRAP 10 mins: Double Unders, Alternating Dumbbell Snatches and Dumbbell Overhead Alternating Reverse Lunges

10

• Shoulder Press : 8-8-8
• Weighted Pull Up 2-2-2-2-2-2-2
• "Tabata" - Double Unders : 3 x 1:30 / 30 secs
• "Tabata" - Kettlebell Swings : 3 x 1 min / 30 secs
• Alt EMOM 6 mins: Tall Jerks and Overhead Squats
• Every 2 mins for 16 mins: Push Jerk & Split Jerk
• 3 RF-ME: Dumbbell Box Step Overs, Strict Handstand Push-ups, Push-ups and Strict Pull-ups

11

• Power Clean + Push Press + Push Jerk + Split Jerk 1-1-1-1-1-1-1-1
• 1 1/4 Front Squat 2-2-2-2-2-2-2
• 3 RF-ME: Ring Dips and Wall Balls
• AMRAP 15 mins: Power Cleans and Burpee Box Jump Overs
• AMRAP 15 mins: Push Press and Ball Slams

12

13

• High Hang Snatch 3-3-3-3-3-3
• Back Squat : 5-5-5-5-5
• 5 RFT: Burpees, Wall Balls and Toes-to-bars
• 3 RFT: 400 m and Front Squats

14

• High Hang Clean & Jerk : 3-3-3-3-3-3
• Bench Press : 5-5-5-5-5
• 3 RF-ME: Double Unders and Pull-ups
• Every 1:30 for 15 mins: 2 Snatch Lift Off + Hang Snatch
• AMRAP 10 mins: Double Unders, Deadlifts and Pull-ups

15

• FQ: Turkish Get-ups
• FQ: Plank Holds
• Deadlift : 5-5-5-5-5
• FQ: Sled Pull Forwards
• Bench Press : 5x3 at 80% 1RM, rest 3 mins
• Every 6 mins for 18 mins: Rows, Alternating Dumbbell Snatches and Push-ups

16

• 1/2 Cindy
• Run 1.5 mi TT
• 5 RFT: 400 m, Wall Balls and Dumbbell Box Step Overs

17

• Shoulder Press : 5-5-5-5-5
• Row : 6x 500 m
• Ring Push-ups : 3x Max Rep
• Lifting: Sumo Deadlifts, Weighted Pull-ups and Ring Front Leaning Rests
• 3x RFT: Airdyne Bikes and Farmers Carry Walking Lunges

18

• Snatch : 1 Rep Max
• Clean & Jerk : 1 Rep Max
• 1 1/4 Front Squat 2-2-2-2
• FT: Kettlebell Swings, Hollow Holds, Kettlebell Swings and 4 more
• AMRAP 24 mins: Strict Handstand Push-ups, Strict Pull-ups, Toes-to-bars and 2 more

19

21

• Clean & Jerk : 1-1-1-1-1-1-1
• Bench Press : 5-5-5-5-5
• "Tabata" - Burpees : 4 x 2 mins / 30 secs
• Alt EMOM 30 mins: Airdyne Bikes, Burpee Box Jump Overs, Chest-to-bar Pull-ups and 2 more

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Jun | 1

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