1 optional day
- Workout A (Day 1 / 4)
- PHASE1: 10 minutes TGU, 5 reps per side (5RM bell)
- PHASE2: 15 minutes AMRAP 5C&P l+r, 5snatch l+r, 10 swings l+r (snatch size bell)
- PHASE3: 8 minutes burpees AMRAP (either 5 or 10 per round)
- Workout B (Day 2 / 5)
- PHASE1: 8 minutes TGU, 5 reps per side THEN 5,4,3,2,1 press ladder l+r (5RM bell)
- PHASE2: snatch size kettlebell, 4-5 rounds of the circuit
1h swings 5/5, snatch 10/10, 1h swings 5/5, cleans 5/5, 1h swings 5/5, goblet squats 5, 1h swings 5/5
- PHASE3: 8 minutes AMRAP pushup/pullups superset (10 each - if no pullups do abwheels)
- Workout C (Day 3, optional 6)
- HEAVY 2h SWINGS: 15 minutes 20'' on / 40'' off then 3 rounds of either 5 pullups / 10 abwheel / 1-2' plank
- Workout A (Day 1 / 4)
- PHASE1: light/moderate TGU 2/2 THEN 5..1 press ladder, rest, 3..1 press ladder
- PHASE2: 15 minutes AMRAP 5natch l+r, 5clean&front squat l+r, 10 swings l+r (snatch size bell)
- PHASE3: 8-10 minutes AMRAP 10 2h swings + 5 burpees
- Workout B (Day 2 / 5)
- PHASE1: light/moderate TGU 3/3 THEN
** SNATCH BATCH ** snatch size kettlebell, 5 minutes, every 30 seconds switch sides
5/5, 10/10, 5/5, 10/10, 5/5 (can do 5/5 every round if too hard or sub cleans for snatches)
- PHASE2: snatch size kettlebell, 4-5 rounds of the circuit
2h swings 10, racked reverse lunge 5 l, 2h swings 10, racked reverse lunge 5 r, 2h swings 10, press 5 l+r, 2h swings 10, goblet 5, 2h swings 10
- PHASE3: 3 rounds of 10 burpees + 5 pullups / 10 abwheel / 1-2' planks
- Workout C (Day 3, optional 6)
- HEAVY 2h SWINGS: 15 minutes 30'' on / 30'' off then 3-4 rounds of either 5-10 pullups / 10 abwheel / 1-2' plank
- Workout A (Day 1 / 4)
- PHASE1: 10 minutes TGU, 5 minutes with the heaviest bell then 5 minutes 1-2 sizes down
- PHASE2: 15 minutes AMRAP 5clean&squat&press l+r, 5 1h swings l+r, 10 2h swings
- PHASE3: 10 minutes AMRAP 5-10 burpees then 5 reverse lunge l+r
- Workout B (Day 2 / 5)
- PHASE1: 2 sets of 10 heavy/moderate 1h swings each arm
THEN 5...1, rest, 4...1 press ladders l+r
- PHASE2: snatch size kettlebell, 4-5 rounds of the circuit
snatch 5/5, 2h swings 10, snatch 5/5, squat left 5, 1h swing 5/5, squat right 5, 1h swings 5/5
- PHASE3: 8 minutes AMRAP pushup 10 + pullups 5 + burpees 5 (pullups -> abwheel 5-10 or plank 1-2')
- Workout C (Day 3, optional 6)
- HEAVY 2h SWINGS: 15 minutes 30'' on / 30'' off then 3-4 rounds of either 5-10 pullups / 10 abwheel / 1-3' plank
- Workout A (Day 1 / 4)
- PHASE1: TGU heavy 3/3
- PHASE2: 8 minutes 3,2,1 l+r c&p AMRAP
10 minutes 10sw + 8sq + 10sw + 6sq + 10sw + 4sq + 10sw + 2sq + 10sw AMRAP
- PHASE3: 10 minutes AMRAP 10 burpees + 5 pullups
- Workout B (Day 2 / 5)
- PHASE1: 5...1, rest, 4,3,3,2,1 press ladders l+r
- PHASE2: ** SNATCH BATCH ** part 1 5minutes: snatch size kettlebell, 5 minutes, every 30 seconds switch sides
5/5, 10/10, 10/10, 10/10, 5/5 (can do 5/5 every round if too hard or sub cleans for snatches)
** SWING ESCALATION **part 2 10minutes: 1 hand swings, 2 rounds of 5 minutes each, every 30 seconds switch sides
5/5, 10/10, 15/15, 20 left (1'), 20 right (1'), start over without rest
- PHASE3: 8 minutes AMRAP 10 burpees + 10 speed prisoner squats
- Workout C (Day 3, optional 6)
- HEAVY 2h SWINGS: 12-17 minutes 40'' on / 20'' off then 3-4 rounds of either 5-10 pullups / 10 abwheel / 2-4' plank
- Workout A (Day 1 / 4)
- PHASE1: TGU heavy 4/4 alternate medium/heavy kb
- PHASE2: complex1: swing 5/5 + snatch 5/5 + clean 5/5 + squat 5
complex2: 2h swings 20 + squats 5/5
c1+c2 = 1 round; AMRAP in 20 minutes
- PHASE3: 2-4 rounds of 5+10+15 burpees
- Workout B (Day 2 / 5)
- PHASE1: 2 x 5...1 press ladders
- PHASE2: snatch size kettlebell, 3-5 rounds of the circuit
2h swings 20, snatch 5/5, 2h swings 20, goblet squat 5, 2h swings 20, rev lunge 5 left, 2h swings 20, rev lunge 5 right, 2h swings 20
- PHASE3: 60 burpees as fast as possible
- Workout C (Day 3, optional 6)
- Snatch batch (5 minutes) - pick whichever rep scheme feels best (5,10,5,10,5 or 5,10,10,10,5 or 5,5,5,5,5)
- Swings escalation (10 minutes) - 2 rounds of 5/5,10/10,15/15,20,20