Warm-Up

A) 2 rounds:

200m Run
10 Dumbbell Snatches
10 Wall Balls

B) 3 rounds with an empty bar:

6 Hang Power Snatch, above the knee
4 Hang Power Snatch, below the knee
2 Overhead Squats

Strength

Power Snatch From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

For Time:

36 Dumbbell Lunges, 50#/35#
36 Dumbbell Power Cleans, 50#/35#
800m Run
24 Dumbbell Lunges, 50#/35#
24 Dumbbell Power Cleans, 50#/35#
400m Run
12 Dumbbell Lunges, 50#/35#
12 Dumbbell Power Cleans, 50#/35#
200m Run

Workout Tip

Dumbbell Lunge: you should be able to complete each round of DB power cleans in sets of 6 or more. Scale load as needed

Dumbbell Power Clean: you should be able to complete each round of DB power cleans in sets of 6 or more. Scale load as needed.

Warm-Up

A) 2 rounds:

200m Run
10 Dumbbell Snatches
10 Wall Balls

B) 3 rounds with an empty bar:

6 Hang Power Snatch, above the knee
4 Hang Power Snatch, below the knee
2 Overhead Squats

Strength

Power Snatch From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

For Time:

36 Dumbbell Lunges, 50#/35#
36 Dumbbell Power Cleans, 50#/35#
800m Run
24 Dumbbell Lunges, 50#/35#
24 Dumbbell Power Cleans, 50#/35#
400m Run
12 Dumbbell Lunges, 50#/35#
12 Dumbbell Power Cleans, 50#/35#
200m Run

Workout Tip

Dumbbell Lunge: you should be able to complete each round of DB power cleans in sets of 6 or more. Scale load as needed

Dumbbell Power Clean: you should be able to complete each round of DB power cleans in sets of 6 or more. Scale load as needed.

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbell Snatches
5 Burpees

B) 3 Rounds:

5 Muscle Snatches, with an empty bar
5 Front Squats
5 Muscle Snatches, with an empty bar
10 Ball Slams

Strength

Power Snatch From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then, 4 sets at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

Capacity:

10-8-6-4-2
Dumbbell Snatches, 50#/35#
High Box Jumps 30′”/24″

200m Run after each round

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Dumbbell Snatches: you should choose a moderate load for this workout.

High Box Jumps: choose a height that is slightly out of your comfort zone.

Run: after every round, run 200m!

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbell Snatches
5 Burpees

B) 3 Rounds:

5 Muscle Snatches, with an empty bar
5 Front Squats
5 Muscle Snatches, with an empty bar
10 Ball Slams

Strength

Power Snatch From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then, 4 sets at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

Capacity:

10-8-6-4-2
Dumbbell Snatches, 50#/35#
High Box Jumps 30′”/24″

200m Run after each round

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Dumbbell Snatches: you should choose a moderate load for this workout.

High Box Jumps: choose a height that is slightly out of your comfort zone.

Run: after every round, run 200m!

Warm-Up

A) 1 Round:

200m Run
100m Row
20 Wall balls
100m Row
200m Run

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8

Then 1 set at 90% of [email protected]

Strength Tip

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds:

16 Dumbbell Snatches, 50#/35#
8 Bar Muscle-Ups
400m Run

Workout Tip

DB Snatches: you should choose a weight that you can complete all repetitions in 90 seconds or less. Scale as needed.

Bar Muscle-Up: You may scale in the following order from most difficult: 8 Strict Pull-Ups, 8 Chest to Bar Pull-Ups, 16 Ring Rows

Run: you should be able to complete each 400m run in 2 minutes or less. Scale as needed.

Warm-Up

A) 1 Round:

200m Run
100m Row
20 Wall balls
100m Row
200m Run

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8

Then 1 set at 90% of [email protected]

Strength Tip

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds:

16 Dumbbell Snatches, 50#/35#
8 Bar Muscle-Ups
400m Run

Workout Tip

DB Snatches: you should choose a weight that you can complete all repetitions in 90 seconds or less. Scale as needed.

Bar Muscle-Up: You may scale in the following order from most difficult: 8 Strict Pull-Ups, 8 Chest to Bar Pull-Ups, 16 Ring Rows

Run: you should be able to complete each 400m run in 2 minutes or less. Scale as needed.

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For Quality not for time:

15-12-9 reps of:
Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:
Toes-to-Bar

Strength

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For Quality not for time:

15-12-9 reps of:
Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:
Toes-to-Bar

Strength

Hang Power Clean Above Knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above, the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

12 Minute AMRAP:

10 Bar Dips
20 Dumbbell Snatches, 50#/35#
50 Double-Unders

Workout Tip

Bar Dips: you should be able to complete all repetitions in 2 sets or less, scale as needed.

Double-Unders: this station should not take you more than 90 seconds to complete. Scale as needed.

Warm-Up

A) 2 Rounds of:

12 Step-Ups
12 Ring Rows
12 Dumbbell Snatches
1 Minute Row

B) 3 Rounds of:

15 Russian Swings
10 Ball Slams
5 Romanian Deadlifts, with an empty bar

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

EMOMx18 minutes, alternating:

Minute 1: 12 Box Jumps, 24″/20″

Minute 2: 12 Kettlebell Snatch, left arm, 24kg/16kg

Minute 3: 12 Chest-to-Bar Pull-Ups

Minute 4: 12 Kettlebell Snatch, right arm, 24kg/16kg

RX+:

a) 12 Box Jumps, 30”/24”
c) 2-4 Bar Muscle Ups.\

RX: As is.

AX:
b) Dumbbell Snatches 35#/25#
c) 12 Kipping Pull-Ups
d) Dumbbell Snatches 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

You should be able to complete all stations with at least 15 seconds of rest.

Warm-Up

A) 2 Rounds of:

12 Step-Ups
12 Ring Rows
12 Dumbbell Snatches
1 Minute Row

B) 3 Rounds of:

15 Russian Swings
10 Ball Slams
5 Romanian Deadlifts, with an empty bar

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

EMOMx18 minutes, alternating:

Minute 1: 12 Box Jumps, 24″/20″

Minute 2: 12 Kettlebell Snatch, left arm, 24kg/16kg

Minute 3: 12 Chest-to-Bar Pull-Ups

Minute 4: 12 Kettlebell Snatch, right arm, 24kg/16kg

RX+:

a) 12 Box Jumps, 30”/24”
c) 2-4 Bar Muscle Ups.

RX: As is.

AX:
b) Dumbbell Snatches 35#/25#
c) 12 Kipping Pull-Ups
d) Dumbbell Snatches 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

You should be able to complete all stations with at least 15 seconds of rest.

Warm-Up

A) 15 Calorie Row:

15m Butt Kickers
15m Bear crawl
15m Butt Kickers
15 Calorie Row

B) 3 Rounds:

5 Dumbbell Power Cleans
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

10 Rounds For Time:

200m Run
8 Dumbbell Snatches, 53#/35#
4 Toes-to-Bar

RX: as is
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

DB: You should choose a dumbbell weight that you can complete all the repetitions in 1 set. Scale as needed.

Toes to bar: Scale to knee raises if needed. You should complete each round of toes to bar in 1 unbroken set.

Warm-Up

A) 15 Calorie Row:

15m Butt Kickers
15m Bear crawl
15m Butt Kickers
15 Calorie Row

B) 3 Rounds:

5 Dumbbell Power Cleans
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

10 Rounds For Time:

200m Run
8 Dumbbell Snatches, 53#/35#
4 Toes-to-Bar

RX: as is
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

DB: You should choose a dumbbell weight that you can complete all the repetitions in 1 set. Scale as needed.

Toes to bar: Scale to knee raises if needed. You should complete each round of toes to bar in 1 unbroken set.