PPLAdmin

A) Rest Day

A) Deadlift (C3/W2)
[email protected]% [email protected]% [email protected]%
[email protected]% [email protected]% 3+AMRAP @ 90%
*Rest as needed b/t working sets
*Record your data

B) 12 minute AMRAP w/ Partner:
10x Box Overs (24/20)
10x Wallballs (20/14)
*Rest 2 Minutes
100x Thrusters
(Switch every 5 reps)
*Rest 2 Minutes
6 Minute AMRAP
5x Box Overs
5x Wallballs

A) Bench Press (C3/W2)
[email protected]% [email protected]% [email protected]%
[email protected]% [email protected]% 3+AMRAP @ 90%
*Rest as needed b/t working sets
*Record your data

B) 3 Sets, No Time Component:
10x Hammer Curls
10x Skull Crushers
10x Y-T-W DB Flyes

C) 5 Rounds For Time:
200m Run
40m Bear Crawl
5x Strict Handstand Push-ups

A) In 10 Minutes, Establish:
1 Rep Max Hieght Box Jump
1 Rep Max Distance Standing Broad Jump

B) 32 Minute AMRAP:
Max Unbroken Reps Double Unders
Equal Amount Of Cal On Bike/Rower

A) Back Squat (C3/W2)
[email protected]% [email protected]% [email protected]%
[email protected]% [email protected]% 3+AMRAP @ 90%
*Rest as needed b/t working sets
*Record your data

B) 18 Minute AMRAP W/ Partner:
20x Seesaw Medball Sit-Ups
20x Seesaw Double Jumping Lunges

A) In 12 Minutes, Establish a Heavy/High Quality:
3x Snatch-Grip Deadlift
2x Hang Power Shrug
1x Hang Squat Snatch

B) Accumulate in as few sets as possible:
3 Min Weighted Plank
2 Min Hollow Hold w/ Band
1 Min L-Sit on Paralettes

C) 2 Sets Of 5 Minute AMRAP w/ 2 min Rest b/t AMRAPS
1x Power Clean
1x Burpee Over Bar
*Add +1 rep to each movement/each round

A) Strict Press (C3/W2)
[email protected]% [email protected]% [email protected]%
[email protected]% [email protected]% 3+AMRAP @ 90%
*Rest as needed b/t working sets
*Record your data

B) 1 Set, No Time Component:
10—>1 Pull-Ups
1—>10 Dips

C) Every 4 Minutes Until Completed (50x Devil Presses @ 35/25)
Run 300m
5x Box Jumps (24/20)
M.R. Devil Presses w/ remaining clock time

A) REST DAY!

A) Bench Press (C3/W1)
[email protected]% [email protected]% [email protected]%
65% [email protected]% AMRAP @ 85%
*Rest ~2 Min b/t working sets
B) Filthy 50
50x Box Jumps (24/20)
50x Jumping Pull-ups
50x kB Swings (50/35)
50x Walking Lunges
50x Knees to Elbows
50x Abmat Sit-ups
50x Wallballs (20/14)
50x Burpees
50x Double Unders
50x Sumo DL High Pulls (53/35)

A) Deadlift (C3/W1)
[email protected]% [email protected]% [email protected]%
[email protected]% [email protected]% AMRAP @ 85%
*Rest ~2 Min b/t working sets
B) For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (205/145)
American kB Swing (70/53)
Cal on Rower/Bike