T.U.P.

15-12-9-6-3 reps for time of:
• 135/95 lb. power cleans
• Pull-ups
• 135/95 lb. front squats
• Pull-ups

Interval Thursday: Snatch, Push-up, Jump-Over

10 Rounds, Every 3:00
3 Squat Snatch @~70%
10 Push-ups
8 Box Jump Overs @24/20″
*Jump on, step down

Level 2: Power+OHS okay (work on depth of catch), banded push-ups as-needed, box @20/16″
Level 1: Level 2: Power+OHS okay (work on depth of catch) OR swap for clean & jerk, banded push-ups as-needed, box @20/16″

Fight For The Legs

5 Rounds For Reps Of:
Minute 1: Max Kettlebell Swings (50/35)
Minute 2: Max Alt. Leg Back-Step Lunges
Minute 3: Max KB Mason Twists (L+R=2)
Minutes 5 and 6: 200 Meter Run
Minutes 7 and 8: Rest
*Run is worth 20 reps

Level 2: KBS & Mason Twists @30/20
Level 1: KBS & Mason Twists @20/15, Low Box Step-ups For Lunges, 100 meter run/walk – Run is worth 10 reps
Seated: Ski, Wall Balls, Bike, Out & In Chair, Rest

What A Lovely Monday For A Stroll

4 Rounds For Time Of:

800 Meter Run
5 Strict Pull-ups
50 Air Squats
5 Strict Pull-ups

Level 2: Banded Pull-ups as-needed (get as many without bands as possible each round)
Level 1: 400 Meter Run/Walk, Banded Pull-ups, 30 Air/Box Squats

This Fight Is Going 7 Rounds

7 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: Max Burpees
Minute 3: 10 Pull-ups
Minute 4: Calorie Bike
Minute 5: Rest
*Rest/transition after completing pull-ups

Level 2: Banded Pull-ups As-Needed
Level 1: 5 CHALLENGING Banded Pull-ups, Box Burpees – okay to perform 5 or 6 rounds – Athlete’s choice.

Clean Jerk & Run

10 Rounds Every 3:00
3 Power Clean & Jerk @155/105
200 Meter Run
*Jerk can be split or power

Level 2: 105/75
Level 1: C&J @75/55 OR 15KBS @25/15
Seated: Alternate Rounds: 5 Pull-Ups OR 5 Ring Dips – Max cal ski until 1:30 mark. S

5-10 Minutes Of Clean & Jerk Drills

5-10 Minutes Of Clean & Jerk Drills (Coach’s choice):
– Clean Pulls
– Clean Pull Unders (pocket clean)
– 3 Position Clean
– Jerk Drive
– Build to a moderate double
– Etc

*Shoulder impairment? Swap for clean work.
Seated: Dumbbell Strict Press 5×10(5R+5L)

Two By 12:00 Monday

Two Rounds, 12:00 Clock
Round 1: 800 Meter Run Buy-in, Round 2: 1k/800 Meter Row Buy-in

AMRAP w/Remaining Time Of:
10 Push-ups
15 Kettlebell Swings @50/35
30 Double Unders
*Rest 3:00 between rounds, score rounds separately and start from the top

Level 2: Banded Push-ups As-Needed, (30/20), 45s DU Practice
Level 1: 400 Meter Run/Walk & 800/600 Meter Row, Banded OR Elevated Push-ups, Eye-level KBS @25/15, Single Unders OR 15 Plate Speed Steps
Seated: 4:00 Bike/Ski Buy-in, AMRAP: Out of chair, 8 Push-ups, 5 Pull-ups, In Chair
Visually Impaired: Bike/Row 4:00, AMRAP: 8 elevated push-ups, single-arm KBS, single unders

Grab A 6er And Hang On

6 Rounds For Time:
15 Push-ups
10 Deadlift @225/155
400 Meter Run

Level 2: Banded push-ups as-needed, 185/125
Level 1: Box/Bar Elevated Push-ups, 95/65 OR 15 KBS @25/15, 200 meter run/walk

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