WARM-UP -
Crossover Symmetry
Warmup or Banded 7’s

-into-
8:00 AMRAP

50m Jog
5 Kip Swings
5 Scap Pull Ups
5 Russian Kettlebell Swings
10 RIng Rows
10 Dead bugs

WORKOUT PREP-
2 sets

3:00 Machine

-into-
Every minute (7:00)

Coaching Tip: Class Time
Frame
If you would like to have more
time for the deadlift today,
modify the workout to 4 sets
instead of 5.
WARM-UP -
2:00 Row

-into-
8:00 AMRAP

WARM-UP -
10:00 AMRAP
30-second Bike
10 Banded Pass Throughs
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerks (empty bar)
3 Muscle Snatch
STRENGTH -
Build up to a Heavy Push
Jerk

WARM-UP -
2 sets
10 Dynamic Squat Stretches
10 Cossack Squats

-into-
8:00 AMRAP

WARM-UP -
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 Inch Worms
3 Back Squats (empty bar -
build in weight)
STRENGTH -
6 sets x 2 Back Squats (80%)
-Every 1:30-

WARM-UP -
10:00 AMRAP
45-second Air Bike
10 Kip Swings
8 Ring Rows
8 Line Hops
4 Up Downs
BAR MUSCLE UPS: WEEK 6:
Warm-up skill work: review
common faults shown in this
video - bit.ly/48MUKaT

WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up + Hip
Halo

-into-
8:00 AMRAP

WARM-UP -
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty
bar)
5 Front Squats
5 Push Press
5 Dumbbell Bench Press
10 Ring Rows
STRENGTH -
5-4-3-2-1 Hang Squat Clean
+ Push Press (Build in weight