On a 9:00 min clock:
300m run or row
10m elbow/reach stretch
10m lateral lunge
10m in much worm
*AMRAP OF*
5 tempo Superman’s
5 thrusters 45/35
100m run
7X3 Front Squats. Go heavier than last time (11/28)
Lift every 3 minutes.
10 Minute AMRAP:
“Bella Complex”
1 Rep is Unbroken
Clean+ Jerk+ Front Squat+ Jerk 135/95
Rx+=185/135
Score= Rounds
*clean may be power or squat
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatch
11 Overhead Squats
12 Sumo Deadlift High Pull
(95#/65#)
3 minute run/bike/row/ski
10 air squats
10 banded good mornings
10 banded shoulder press
10 OHS with PVC
10 PVC thrusters
2 minute run/bike/row/ski
With empty barbell- 2 rounds
3 deadlift
3 hang power cleans
3 front squats
3 strict press
3 hang power snatch
3 OHS
1 minute run/bike/row/ski
Find your weight for the workout!
1- Clean and Jerk 225/155 (75% 1RM, 3-5 UB)
2- Ring Muscle Ups/ Bar Muscle Ups (2:1 C2B)
3- Box Jumps 24/20″
4- Hang Squat Snatch 135/95 (55% 1RM, 7-12 UB)
5- Lateral Burpees over the bar
6- Alternating Pistols
7- Push Press 135/95
8- Toes to Bars
9- Wallballs 20/14
10- Chest to Bar Pullups
11- HSPU
12- Front Squats (Same as C&J)
Perform the workout like the song. For example, 1 Clean and Jerk, then 2 Muscle Ups and 1 Clean and Jerk, then 3 Box Jumps, 2 Muscle Ups, and 1 Clean and Jerk…
300m row or run
10m quad stretch
10m lateral lunge
iron cross stretch
thread the needle stretch
*3 rounds of*
150m row
4 burpees over the rower
10 mt. Climbers (r/l=1)
24 Minute Max Meters on Rower:
Every 6 minutes, including at 0…
25 Abmat Situps
10 Strict Press 115/85
*may be taken from the rack
World’s greatest stretch
5 minute AMRAP:
10 knee tucks
10 pvc snatch balances
10 burpees with no push-up
Burgener Warmup with pvc pipe
Build up to heaviest possible for the complex.
9 Minute AMRAP:
3 Rope Climbs
18 Overhead Squats 95/65
3:00 min bike
5 cherry pickers
10 banded pull aparts (across chest & OH)
*3 rounds of*
20m Bear crawl
3 Jefferson curls (add weight and height if needed)
7/5 cal bike
Alternate between movements.
Max ring rows with feet elevated. Rx+= Use the false grip
:30 HS Hold. Scale with toes on the box in a pike position. Rx+= Freestanding HS Hold
For Time:
21-15-9
Deadlifts 225/155
Strict Pullups
*15/12 Cal Bike after each set
Rx+=275/205
400m run
couch stretch
pigeon stretch
5 therapy squats on rig
*4 rounds of :20 sec on, :10 sec off*
air squats
box step ups
DB hang c&j’s (light weight & alt arm each round)
Lift every 3 minutes.
4 Front Squats
8 Back Squats
55-65% of 1RM Front Squat
*Lift every 3 minutes
Go heavier than 12/5.
12 Minute AMRAP:
20 DB Box Step Ups (alt legs)50/35, 20″
200m Run
20 DB Hang Clean and Jerks (alt every 5 reps)
100m= 1 rep
