7 Min AMRAP
3 Deadlift
3 Hang Clean
3 Thruster
3 Back Squat
5 Min AMRAP
7 Power Cleans
7 Push Ups
5 Min AMRAP
7 Thrusters
7 Ring Rows
5 Min AMRAP
10 Burpees
10 Front Rack Lunges
Rest 3 Min between each 5 min amrap
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
18 Min AMRAP (low to moderate intensity)
5 Wall Balls
10 Jumping Pull Ups
15 KB Swings
10 OH Lunges (plate)
5 Deadlifts
Partner Workout
5 Rounds
Row 200
Partner holds plank
(each partner will row 5 times)
5 Min AMRAP
5 Deadlifts #95/65
5 Hang Squat Cleans
5 Push Jerks
5 Min AMRAP
10 Cal Row
7 Burpees over the rower
Rest 3 Min between the 5 min amraps
60-40-20
CTB Pull Ups
HSPU
KB Snatches #53/35
-then-
Run 800m w/ a Med Ball #20/14
For max reps:
1 Min – Cal Row
1 Min – Ring Dips
1 Min – Med Ball Cleans
2 Min – Cal Row
2 Min – Ring Dips
2 Min – Med Ball Cleans
1 Min – Cal Row
1 Min – Ring Dips
1 Min – Med Ball Cleans #20/14
5 Min AMRAP
5 Pass Throughs
5 Overhead Squats
Teach Hang Snatch
Dip + Shrug
Dip + High Pull
Dip + Snatch
-then-
5 Min EMOM
3 Hang Snatch
1 OHS
5 Min EMOM
10 Box Dips
4 rounds of Tabata work at each station. Complete all four rounds before advancing to the next station.
A. Cal Row
B. Squat Jumps
C. Hanging Knee Raises
D. Burpees
E. KB Deadlifts
F. Sit Ups
Every 2 Min for 10 Min:
1 Power Snatch + 20 DU’s
*Increase weight each set
For time:
21-15-9
Power Snatch #95/65
Bar Facing Burpees
Rest 5 Min
12-9-6
Power Snatch #135/95
Bar Facing Burpees
5 Min AMRAP
5 Presses
5 Front Squats
5 Good Mornings
(pvc)
Teach Hang Clean (5-8 min)
Group Progression
Dip + Shrug
Dip + High Pull
High Pull Pause + Drop
Hang Clean
6 Min EMOM
3 Hang Cleans
3 Push Press
6 Min EMOM
10 Ring Rows
(Half the class start on rings, half on cleans)
Partner Workout
KB Swings
10-1
*While one partner swings, the other holds the bottom of a squat. Each partner does 10, then 9, then 8, all the way down to 1.
15-20 Min ROM WOD
Every 2 Min for 10 Min:
5 Bench Press
*Build to a heavy 5 rep
5 Rounds
:30 sec handstand hold
:30 sec rest