Strictly Speaking
Warm Up/Mobility
Warm-up
AMRAP 8
1 Minute Cardio (start easy and build intensity each round)
5 lateral box step ups (each side)
10 push ups
10 Wall Ball Squats (light/moderate)
3 Wall Walks
1 Minute Cardio (start easy and build intensity each round)
5 lateral box step ups (each side)
10 push ups
10 Wall Ball Squats (light/moderate)
3 Wall Walks
Gymnastics
Strict Handstand Push Up (50)
Strict Handstand Push Up
TC 7:00
Goal Sub 3:00
-Keep moving throughout the 7:00
Goal Sub 3:00
-Keep moving throughout the 7:00
Warm-up
At workout Pace
6 Wall Balls (20/14)
6 Box Jumps
6 Wall Balls (20/14)
6 Box Jumps
Metcon
Metcon (2 Rounds for reps)
2 sets (1 set every 6:00)
21-15-9
Wall Balls (20/14)
Box Jumps
21-15-9
Wall Balls (20/14)
Box Jumps
TC 5:00 – 1 Min Rest
Goal Sub 4:00
Goal Sub 4:00
Finisher
Metcon
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
Strength
Drop Snatch + Sotts Press (3 x (3+3))
Drop Snatch + Sots Press
Build in Sets
Speed under the bar, Keep a vertical torso.
This is skill work, so don’t worry about loading and just work speed and perfection!
Speed under the bar, Keep a vertical torso.
This is skill work, so don’t worry about loading and just work speed and perfection!
Power Snatch + Snatch Balance + Snatch (6x(1+1+1))
Power Snatch + Snatch Balance + Snatch
-Build in sets small increments
you may drop the bar after the snatch balance to reset for the Snatch.
you may drop the bar after the snatch balance to reset for the Snatch.
Power Clean and Jerk (3x (3+1+3+1))
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk
Build in sets
Touch and Go
Build in sets
Touch and Go
Deficit Snatch-grip Deadlift (3×4)
perform the prescribed number of Snatch-grip (wide grip) Deadlift from risers (i.e. 45# plates)
drop the bar between reps to reset and ensure proper set up
Banded Hip Activation