Power Snatch Complex
Every 1:00 (10:00)
1 Power Snatch + 1 Hang
Squat Snatch + 1 Overhead
Squat @70-75% of 1RM
Snatch
-followed by-
3×3 Snatch Pull @80-90%
ACTION HANK
21-18-15-12-9-6
Deadlifts (225/155)
GHDs (Or V-Ups)
(KG conv: 102.5/70 DL)
Time Cap: 12 Minutes
RX: 185/125
FX: 155/105
Bench Press Cycle – Week 2
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
AGENT HONEYDEW
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press (50s/35s)
(KG conv: 22.5/15 DBs)
(BARBELL CONVERSION FOR RX IS 135/95)
FX: 35/25 (BARBELL 95/65)
Manark
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (70/53)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (70/53)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (70/53)
(KG conv: 24/16 KB)
* Each shuttle run rep is 25 feet down + 25 feet back.
Time Cap: 16 Minutes
RX: 24/20, 53/35
FX: Box step ups, 35/26 KB swings
ACCESSORY
Turkish Get-Ups
3 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Back Squat – Week 2
20 Rep Back Squat (weight increased from last week)
Dee Dee
2:00 AMRAP (5 sets)
15/12 Calorie Air Bike
10 Front Squats (135/95)
Max Bar Facing Burpees
-rest 2:00 between sets-
RX: 12/10. 115/85
FX: 9/6, 95/65
GYMNASTICS RING DIP
6 rounds alternating between
each skill:
30 seconds of
work/30 seconds of rest (6
minutes total)
Level 1: Elevated Push Ups /
Plank Hold on Elbows
Level 2: Box Dips [between
boxes] / Ring Support Hold
Level 3: Ring Dips / Ring
Support Hold
Conditioning Option
Criteria to be able to do this
option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10… Strict Ring Dips
6 Burpees
* Continue adding 2 strict
ring dips each round
Dexter
10 Rounds
40 Double Unders
10 Toes to Bar
3 Wall Walks
Time Cap: 20 minutes
RX: 7 T2B, 2 Wall Walks
FX : 10 Knees-to-Chest, 2 Scaled Wall Walks or 20 shoulder taps
NUMBUH FIVE
Teams of 2
2000/1750m Row
-into-
4 rounds
100ft Front Walking Lunge (95/65)
40 Box Jump Overs (24/20)
-into-
2000/1750m Row
Time Cap: 30 Minutes
FX: Dumbell Walking Lunges, 35/25
Numbuh Four
10 Squat Snatch (155/105)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (155/105)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (155/105)
RX: 135/95
FX 95/65 – Squat Snatch or Power Snatch + 1 OH Squat Complex
Gymnastics Pulling
Rope/Pull Ups
Bench Press
Week 1 – Max Rep Bench Press
(Start at 50% to 60% of our 1 RM – you will be adding 5 to 10 pounds to this number over 10 weeks)
-rest 1:00-
Burn Out Set (50%)
Knight Brace
5 Rounds
1:00 Max Double Unders
1:00 Max Deficit Push Ups (4in/2in)
1:00 Rest
RX: Push ups
FX: Singles or double under practice, Barbell Push up
Numbuh Three
Tabata Row (20 rounds)
20-seconds Max Distance
Row
10-second Rest
MAYHEM MINI-PUMP
MINI-PUMP – Leg
Day
3 Rounds
10 Barbell Romanian Deadlift
@ Moderate weight –
maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @
moderate weight – maintain
quality
-rest 30 seconds-
15 Seated Dumbbell Calf
Raise @ moderate weight –
maintain quality
-Rest 2 minutes between
rounds-
STRENGTH – CLEAN AND JERK COMPLEX
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat
Clean + 1 Push Jerk @70-75%
of 1RM Clean
-into3×3 Clean Grip Deadlifts
@80-90% of 1RM Clean
Numbuh Two
15-12-9-6-3 Calorie Air Bike
Deadlifts (115/75)
Hang Power Cleans (115/75)
Shoulder to Overhead (115/75)
FX (95/65)
Time Cap: 15