Barbell Cycling

15 min Warm-Up / Set-up


Welcome Back! – For Time (30 minute Cap)

  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Clean and Jerk (115/80)
    • 8 x Burpees
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Clean and Jerk
    • 8 x Wall Balls (20/14)
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Front Squats
    • 8 x Push Jerks
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Snatch
    • 8 x 5m Shuttle Runs

20 min Clean and Jerk Practice

Exercises to focus on

  • Squat Cleans
  • Clean & Jerk
  • Jerks
  • Hang Squat Cleans

Frequency, Lift, and Weight are your choice.


5 min Change Over


5 Rds for Time (20 min cap)

  • 15 Push Jerks. (95/75)
  • 12 Barbell Rows
  • 9 Sumo Deadlift High Pulls

12 Days of Christmas

  • 1 – curl
  • 2 – Good Mornings
  • 3 – back rack thrusters
  • 4 – back rack lunges
  • 5 – back squats
  • 6 – shoulder-to-overhead
  • 7 – hang cleans
  • 8 – Front Squats
  • 9 – hang snatches
  • 10 – sumo-deadlift high-pulls
  • 11 – barbell rows
  • 12 – deadlifts

Use a 95/65 barbell

25 min AMRAP

  • 2 x Barbell Complex. (pick your weight)
    • 2 Hang Cleans
    • 2 Thrusters
    • 1 Shoulder-to-Overhead
  • 10 GHD/Toes-To-Bar/Equivalent
  • 10 Cal Assault Bike. (legs only)

This is a long AMRAP, so set a suitable pace and stick to it. The focus is on the quality of reps rather than speed.

10rds (30min Cap) — The Pump

  • 10 Curls
  • 10 Presses
  • 10 Tricep Extensions
  • 10 Back squats
  • 10 Lunges (each leg, so 20)
  • 10 Bent Over Rows
  • 10 Oblique landmine rotations (each side, so 20)

Use a 45/35 barbell

7 rds For Time (35min cap)

  • 7 deadlifts (115/75)
  • 7 hang snatches
  • 7 hang cleans
  • 7 push press
  • 7 back squats
  • 7 burpees
  • 7 push-ups

Metcon

15 min 1 set of Bear Complex Every 45 Seconds

Bear Complex

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

increase weight throughout the workout

21, 15, 9 For Time

  • Hang Clean and Jerk (95/65)
  • Row

Metcon

20 min AMRAP

  • 5 x Deadlift
  • 5 x Hang Power Clean
  • 5 x Front Squat
  • 5 x Push Press
  • 5 x Back Squat

Metcon

For time (25 min cap)

  • 50 push-up buy-in

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps each of

  • Deadlift (95/65)
  • Hang Power Clean
  • Thruster
  • 50 push-up cash-out

Attempt to go unbroken for each set of the barbell cycling.

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats