STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy
Complex
1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch

WORKOUT
AMRAP x 10 MINUTES
6 Power Snatch (135/95)|(95/65)
6 Bar Muscle-Ups

SKILL
3 SETS FOR QUALITY
5 Tempo Overhead Squat (3131)
(45/35)|(35/15)
10 Alt. Cossack Squat

WORKOUT
4 SETS FOR QUALITY
10/10 Bulgarian Split Squats
(53/35)|(35/26)
1:00 Crossbody Hold (:30 each
side)
10 DBL KB Tempo Front Squats
(30X1)
1:00 DBL KB Front Rack Hold
-Rest 1:00 b/t Sets-

WORKOUT
EMOM x 24 MINUTES
Min 1 - 250/200m Row
Min 2 - :50 Ring Dip or Bench Dip
Min 3 - :50 Burpee Box Climb Over
(30/24)*
*Both feet need to come to the top
of the box before getting to the
opposite side
(No Measure)
COOL DOWN
FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose
(No Measure)

WORKOUT
FOR TIME*
21-18-15-12
Hang Clean and Jerks
(115/75)|(75/55)
Pull-Ups
*100m Run After Each Full Set.

OPTIONAL FINISHER
3 SETS
Max Chin-Ups*
Into...
Max Bar Dead Hang
-Rest 2:00 b/t Sets-
*End set without coming off the
bar and work immediately into the
Max Bar Hang

EXTENDED WARM UP
EMOM x 12 MINUTES
MIN 1 - Building to Heavy 5-Rep
Deadlift*
MIN 2 - 20 Hollow Rocks

WORKOUT
FOR TIME
10-8-6
Deadlifts (315/205)|(225/155)
10-20-30
Burpee to Target

HERO WORKOUT*
“9/11”
FOR TIME
2001m Run*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row
*Original workout format attributed
to CF BelAir.
**Athletes may start with either the
run or the row and finish the
workout with the other.

STRENGTH RETEST
ON A 20:00 RUNNING CLOCK…
Build to 1RM Back Squat

WORKOUT
E3MOM x 15 MINUTES
3 ROUNDS FOR TIME
7 Burpees
5 DB Hang Squat Cleans
(50/35)|(35/20)
(Score is Slowest Time)
COOL DOWN
FOR RECOVERY
400m Walk Nasal Breathing Only

STRENGTH RETEST
ON A 15:00 RUNNING CLOCK…
Build to 1RM Strict Press

WORKOUT
FOR TIME
50-30-10
Push Press (115/75)|(75/55)
Box Jumps (20)

FINISHER
2-3 SETS
15 Slow Banded Sumo Good
Mornings
30 Fast Banded Curls

STRENGTH RETEST
ON A 20:00 RUNNING CLOCK…
Build to 1RM Deadlift

WORKOUT
AMRAP x 6 MINUTES
6 DBL KB Farmers Lunge
(53/35)|(35/26)
12 DBL KB Russian Swing
18 Sit-Ups
-Rest 1:30-
AMRAP x 6 MINUTES
6 DBL KB Farmers Lunge
12 DBL KB Russian Swing
18 Sit-Ups

Memorial Day Schedule!

Only two classes today, 8 am and 9:15 am!

HERO WORKOUT*
"WADE"
FOR TIME
1200m Run
Into...
4 ROUNDS
12 Strict Pull-Ups
9 Strict Dips
6 Strict Handstand Push-Ups
Into...
1200m Run
*Vest Optional

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Upper Back
5:00 Foam Roll Quads