14/01

GROUP A
A. Above Knee Hang Squat Clean; 2 reps; x5, rest 1:30 min (don’t drop bar)
B. Above Knee Hang Power Clean; 2 reps; x5, rest 1:30 (don’t drop bar)
C1. High Bar Back Squat @ 20×1; 10 reps; x5, rest 30 sec
C2. Kipping Ring Dip; AMRAP; x5, rest 30 sec
C3. Chest to bar Pullup; AMRAP; x5, rest 90 sec

GROUP B
A. Front Squat @ 32×0; 5-6 reps; x5, rest 1:30 min
B. Above Knee Power Clean; 1 EMOM – 10 min
C1. DB Split Squat; 8-10 reps/leg; x5, rest 30 sec
C2. Single Arm DB Press @ 2010; 8-10 reps/arm; x5, rest 30 sec
C3. Negative Pullup @ 80A0; 4-6 reps; x5 / OR / 10 Tough Supinated Ring Row @ 2011 – rest 30 sec

11/01

GROUP A
A. Strict Press @ 20×1; 3-5 reps; x5, rest 2 min
B. OHS @ 20×1; 6-8 reps; x4, rest 2 min
C. Row Max Meters in 4 min

GROUP B
A. Push Press @ 22×1; 5-7 reps; x4, rest 2 min
B. Seated DB Press @ 32×3; 5-6 reps; x4, rest 2 min
C. Row Max meters in 4 min (air dyne if you need to – for meters)

9/01

GROUP A
A. Squat Snatch; 1 rep; x7, rest 1:30 min
B. Snatch Balance; 2 reps; x5, rest 90 sec
C1. Deadlift @ 32×1; 6-8 reps; x5, rest 30 sec
C2. HSPU @ 30×1; AMRAP; x5, rest 30 sec
C3. Supinated Chin @ 20×0; AMRAP; x5, rest 2 min

GROUP B
A. Deadlift @ 53×1; 4-5 reps; x5, rest 2 min
B. Hang Power Snatch (knee); 1 EMOM – 10 min
C1. DB Split Squat @ 30×0; 8-12 reps; x3, rest 30 sec (no rest between legs)
C2. Standing DB Press @ 22×1; 8-12 reps; x3, rest 30 sec
C3. Supinated Ring Row @ 30×1; 8-12 reps; x3, rest 2 min

8/01

GROUP A
10 Burpee
20 Box Jump (30″/24″)
*rest same as work time
x5
+
rest 5 min
+
20 Plyo Lunge
Run 200m
*rest same as work time
x5

GROUP B
20 Burpees AFAP
*rest same as work time
x5
+
rest 5 min
+
20 Air Squat
Run 200m
*rest same as work time
x5

7/01

GROUP A
A. Power Clean; 1 rep; x7, rest 1:30 min
B. Squat Clean; 1 rep; x5, rest 1:30-2 min
C1. High Bar Back Squat @ 50×1; 4-5 reps; x5, rest 30 sec
C2. Ring Dip @ 30×0; AMRAP; x5, rest 30 sec
C3. WIDE Grip Pullup @ 50×0; AMRAP; x5, rest 30 sec

GROUP B
A. Front Squat @ 50×0; 5-6 reps; x5, rest 1:30 min
B. High Hang Squat Clean; 1 EMOM – 10 min
C1. DB Walking Lunge; 20 reps; x5, rest 30 sec
C2. Hand Release Pushup; AMRAP; x5, rest 30 sec
C3. Negative Pullup @ 50A0; 5-6 reps; x5, rest 30 sec / OR / 10 Tough Ring Row @ 2011

21/12

GROUP A
A. Push Press @ 30×1; 2 reps; x5, rest 2 min
B. OHS @ 20×1; 8-10 reps; x4, rest 2 min
C. Grace – 30 C&J for time (60/40kg)

GROUP B
A. Push Press @ 22×1; 5-7 reps; x4, rest 2 min
B. Seated DB Press @ 32×3; 5-6 reps; x4, rest 2 min
C. Row or Airdyne – Max meters in 5 min

19/12

GROUP A
A. Squat Snatch; 1 rep; x7, rest 1:30-2 min
B. Snatch Balance; 2 reps; x5, rest 90 sec
C1. Snatch Grip Deadlift @ 33×1; 3-4 reps; x5, rest 30 sec
C2. Deficit HSPU @ 30×1; 3-4 reps; x5, rest 30 sec
C3. Bent Over Row @ 4111; 5-8 reps; x5, rest 2 min

GROUP B
A. Deadlift @ 53×1; 4-5 reps; x5, rest 2 min
B. Hang Power Snatch (knee); 1 rep; x7, rest 60-90 sec
C1. DB Split Squat @ 30×0; 8-12 reps; x3, rest 30 sec (no rest between legs)
C2. Flat Bench DB Press @ 22×1; 8-12 reps; x3, rest 30 sec
C3. Supinated Ring Row @ 30×1; 8-12 reps; x3, rest 2 min