StrengthRx - Interval Weightlifting & Gymnastics Training

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 7 Ring Row 7 Hand Release Push Up

Instructions: • Complete as many repetitions as possible in each attempt of the individual 6:00 minute AMRAPs • Rest 3:00 minutes after completing the 2nd AMRAP and repeat both AMRAPs RX: 6:00 Minutes; AMRAP; At Sustained Effort 3 Power Clean; 185/95 lb 5 Strict Pull Up 7/5 Calories Airbike + Rest 1:30 Minutes + 6:00 Minutes; AMRAP; At Sustained Effort 3 Front Squat; 185/95 lb 5 Bar Facing Burpee 7/5 Calories Airbike + Rest 3:00 Minutes & Repeat Circuit RX+: 6:00 Minutes; AMRAP x 4 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets 3 Power Clean; 225/115 lb 5 Strict Pull Up 7/5 Calories Airbike + Rest 1:30 Minutes + 6:00 Minutes; AMRAP; At Sustained Effort 3 Front Squat; 225/115 lb 5 Bar Facing Burpee 7/5 Calories Airbike + Rest 3:00 Minutes & Repeat Circuit Scaled: 6:00 Minutes; AMRAP x 4 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets 3 Power Clean; 135/75 lb 5 Strict Pull Up 7/5 Calories Airbike + Rest 1:30 Minutes + 6:00 Minutes; AMRAP; At Sustained Effort 3 Front Squat; 135/75 lb 5 Bar Facing Burpee 7/5 Calories Airbike + Rest 3:00 Minutes & Repeat Circuit Score the total number of repetitions completed in all 4 sets of the AMRAP combined.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Front Rack Carry (20 Steps); MOderate Loads 7 Jump Lunges/Side 5 Burpee 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete the prescribed workload for the circuit as listed “For Time” • Follow the rep count for the Shoulder to Overhead as it descends each set (5 total sets for the entire circuit) RX: For Time; At Sustained Effort 15m Barbell Front Rack Walking Lunge (20 Steps); 135/95 lb 30m Dual DB Farmer's Carry (40 Steps); 70/50 lb per Hand/Sandbag Carry; 150/100 lb 250/200m Row 15-12-9-6-3 Reps; Shoulder to Overhead; 135/95 lb RX+: For Time; At Sustained Effort 15m Barbell Front Rack Walking Lunge (20 Steps); 155/105 lb 30m Dual DB Farmer's Carry (40 Steps); 70/50 lb per Hand/Sandbag Carry; 150/100 lb 250/200m Row 15-12-9-6-3 Reps; Shoulder to Overhead; 155/105 lb Scaled: For Time; At Sustained Effort 15m Barbell Front Rack Walking Lunge (20 Steps); 95/65 lb 30m Dual DB Farmer's Carry (40 Steps); 50/30 lb per Hand/Sandbag Carry; 100/50 lb 250/200m Row 15-12-9-6-3 Reps; Shoulder to Overhead; 95/65 lb Alternative Movement Option: Perform the following alternative movement if you do not have the space required for Walking Lunge • Barbell Front Rack Alternating Reverse Lunge Score the time it takes to complete the Chipper.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Moderate Loads 7 Russian KB Swing; Moderate Loads 0:30 Seconds: Airbike - Steady Pace

Instructions: • Accumulate as many calories on the Airbike as possible in each individual set of the circuit RX: Every 6:00 Minutes x 5 Sets; For Max Calories; At Sustained Effort 20 Toes to Bar 20 Dual DB Box Step Over; 50/30 lb per Hand 10 Deadlift; 185/95 lb AMRAP In Remaining Time: Airbike (Calories) Box Height: 24"/20" RX+: Every 6:00 Minutes x 5 Sets; For Max Calories; At Sustained Effort 20 Toes to Bar 20 Dual DB Box Step Over; 50/30 lb per Hand 10 Deadlift; 225/115 lb AMRAP In Remaining Time: Airbike (Calories) Box Height: 24"/20" Scaled: Every 6:00 Minutes x 5 Sets; For Max Calories; At Sustained Effort 20 Toes to Bar or V-Up 20 Dual DB Box Step Over; 35/20 lb per Hand 10 Deadlift; 155/75 lb AMRAP In Remaining Time: Airbike (Calories) Box Height: 24"/20" Score the total number of Airbike calories accumulated in each individual set of the circuit.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Russian KB Swing; Moderate Loads 7 Hand Release Push Up 5 Box Jump Step Down; 24"/20"

Instructions: • Complete the prescribed workload for each individual movement in the circuit every minute on the minute for 40:00 total minutes (10 sets/movement) • Use any remaining time in each individual minute interval as rest before starting the next set RX: EMOM x 40:00 Minutes; At Sustained Effort Minute 1:00: 10 Dual DB Front Squat; 50/30 lb per Hand Minute 2:00: 30m Dual DB Farmer's Carry (40 Steps); 70/50 lb per Hand Minute 3:00: 7 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand Minute 4:00: 15/12 Calorie Row RX+: EMOM x 40:00 Minutes; At Sustained Effort Minute 1:00: 10 Dual DB Front Squat; 70/50 lb per Hand Minute 2:00: 30m Dual DB Farmer's Carry (40 Steps); 70/50 lb per Hand Minute 3:00: 7 Dual DB Hang Power Clean to Overhead; 70/50 lb per Hand Minute 4:00: 18/15 Calorie Row Scaled: EMOM x 40:00 Minutes; At Sustained Effort Minute 1:00: 10 Dual DB Front Squat; 35/20 lb per Hand Minute 2:00: 30m Dual DB Farmer's Carry (40 Steps); 50/30 lb per Hand Minute 3:00: 7 Dual DB Hang Power Clean to Overhead; 35/20 lb per Hand Minute 4:00: 12/9 Calorie Row Alternative Movement WOD: Perform the following alternative WOD if you would like to add variety to your training session EMOM x 40:00 Minutes; At Sustained Effort Minute 1:00: 10 Sandbag Squat; 150/100 lb Minute 2:00: 30m Sandbag Carry (40 Steps); 150/100 lb Minute 3:00: 5 Sandbag Ground to Shoulder; 150/100 lb Minute 4:00: 15/12 Calorie Row Score the total number of successful sets (rounds) completed out of 40.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 7 Russian KB Swing; Moderate Loads 7 Hand Release Push Up 0:30 Seconds: Airbike - Steady Pace

Instructions: • Accumulate as many Single Arm Alternating DB Hang Power Snatch repetitions as possible in each individual set of the 3:00 minute AMRAP RX: 3:00/3:00 x 5 Sets; For Max Repetitions; At Sustained Effort 10/8 Calories Airbike 10 Pull Up 7 Burpee Box Jump Over; 24"/20" AMRAP In Remaining Time: Single Arm Alternating DB Hang Power Snatch; 50/30 lb RX+: 3:00/3:00 x 5 Sets; For Max Repetitions; At Sustained Effort 10/8 Calories Airbike 5 Bar Muscle Up/Ring Ring Muscle Up 7 Burpee Box Jump Over; 24"/20" AMRAP In Remaining Time: Single Arm Alternating DB Hang Power Snatch; 70/50 lb Scaled: 3:00/3:00 x 5 Sets; For Max Repetitions; At Sustained Effort 10/8 Calories Airbike 7 Strict Pull Up or Ring Row 7 Burpee Box Jump Step Down; 24"/20" AMRAP In Remaining Time: Single Arm Alternating DB Hang Power Snatch; 35/20 lb Score the total number of Single Arm Alternating DB Hang Power Snatch repetitions completed in each individual set of the AMRAP.