Property of AMRAP Avengers. Issued to Benoit Richard.

Order #27449
AGREEMENT AND RELEASE OF LIABILITY

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Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449
 12-Week Intermediate Olympic Lifting

WEEK 1
DAY 1
10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 Box Jumps
EMOM5:
30 sec Handstand Hold Practice
(Heels against the wall)

Barbell Over Head Squat:

2 Sets of 4 Reps @50%
2 Sets of 4 Reps @60%
2 Sets of 3 Reps @65%

Barbell Power Clean + Push Press:

2 Sets of 3 Reps @50%
2 Sets of 3 Reps @60%
3 Sets of 2 Reps @65%
(% of your Max Squat Clean)

Barbell Back Squats:

4 Reps @50%
4 Reps @60%
4 Reps @70%
2 Sets of 4 Reps @75%

For Time:
15 Snatch Grip High Pulls #95/#65
15 Wallballs
50 Sit-Ups
*Rest 3 min
9 Snatch Grip High Pulls
9 Wallballs
50 Sit-Ups
*Rest 3 min
7 Snatch Grip High Pulls
7 Wallballs
50 Sit-Ups

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM8:
20 sec Sprint in place

Barbell Hang Power Snatch:

2 Sets of 3 Reps @50%
1 Set of 3 Reps @60%
4 Set of 2 Reps @70%
(% of your Max Snatch)

Barbell Power Clean & Jerk:

1 set of 3 Reps @50%
1 set of 2 Reps @60%
4 sets of 2 Reps @70%

AMRAP10:
3 Power Cleans #155/#105
3 Box Jumps
6 Power Cleans
3 Box Jumps
9 Power Cleans
3 Box Jumps

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
EMOM5:
6 Tuck Jumps

Barbell Push Press to Overhead Squat:

1 Set of 3 Reps @50%
1 Set of 3 Reps @60%
1 Set of 2 Reps @70%
2 Sets of 1 Rep @75%
*Behind the neck
(% of your Max Snatch)

Barbell Jerk:
1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
1 Set of 2 Reps @70%
2 Sets of 1 Rep @75%
(% of your Max Jerk)
*Behind the neck - from rack

18 Rounds:
(20 sec on – 10 sec off)
Planks
Ring Pull-Ups
Sprint Row
(6 Rounds per movement)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 2
DAY 1

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
8 Box Jumps
2 Sprints
(50 meters)

Barbell Power Snatch:

1 Set of 3 Reps @50%
2 Sets of 2 Reps @60%
4 Set of 2 Reps @70%
(% of your Max Squat Snatch)

Barbell Squat Clean:

1 Set of 3 Reps @50%
1 Set of 2 Reps @60%
2 Sets of 2 Reps @70%
4 Sets of 1 Rep @75%
(% of your Max Power Cleans)

Barbell Snatch Pulls:

1 Set of 4 Reps @70
2 Sets of 3 Reps @80%
3 Sets of 2 Reps @90%
(% of your Max Snatch)

Buy In:
400m Row
1–2–3–4–5–6–7–8–7–6–5–4–3–2-1
Barbell Thrusters #95/#65
Burpees
Buy Out:
400m Run

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Day 2

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 Frog Jumps

Barbell Snatch:
2 Sets of 4 Reps @50%
3 Sets of 3 Reps @60%

Barbell Snatch From Hips:

1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
2 Sets of 2 Reps@70%
3 Sets of 1 Rep @75%

Barbell Front Squats:

1 Set of 4 Reps @60%
2 Sets of 4 Reps @70%

5 Rounds For Time:

20/15 Calorie Row
5 Squat Cleans #155/#105

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 High Vertical Jumps

Barbell Clean & Jerk:

1 Set of 2 Reps @50%
2 Sets of 2 Reps @60%
1 Set of 2 Reps @70%
2 Sets of 1 Rep @75%
2 Sets of 1 Rep @80%

Barbell Clean Pulls:

1 Set of 3 Reps @70%
3 Sets of 3 Reps @80%
2 Sets of 2 Reps @90%

AMRAP10:
10 Shoulder 2 Over Head
10 Pull-Ups
10 Burpees

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 3
DAY 1

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg

Barbell Jerk from Rack:

2 Sets of 3 Reps @50%
1 Set of 3 Reps @60%
2 Sets of 2 Reps @60%
(% of Max Jerk)

Barbell Muscle Snatch:

1 Set of 3 Reps @50%
2 Sets of 2 Reps @60%
3 Sets of 2 Reps @65%
(% of your Max Snatch)

Barbell Back Squats:

1 Set of 4 Reps @50%
1 Set of 4 Reps @60%
2 Sets of 4 Reps @70%

AMRAP12:
10 Hang Power Snatch #75/#55
10 Bar Facing Burpees

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
5 Sprints
(50 meters)

Barbell Power Snatch:

1 Set of 3 Reps 50%
1 Set of 2 Reps 60%
1 Set of 2 Reps 70%
4 Set of 2 Reps 75%

Barbell Hang Squat Cleans:

1 Set of 3 Reps @70%
3 Sets of 3 Reps @80%
2 Sets of 2 Reps @90%

AMRAP15:
200 meter Run
5 Power Snatch #135/#95
10 Handstand Push-Ups

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 High Vertical Jumps

Barbell Power Snatch:

1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
1 Set of 2 Reps @70%
3 Sets of 2 Reps @75%

Barbell Clean & Jerk:

1 Set of 2 Reps @50
1 Set of 2 Reps @60%
1 Set of 2 Reps @70%
3 Sets of 2 Reps@75%

Barbell Clean Pulls:

1 Set of 3 Reps @80%
2 Sets of 3 Reps @90%
3 Sets of 2 Reps @95%

3 Rounds For Time:

21 Calorie Row
15 Power Snatch #115/#75
9 Lateral Burpees Over ERG

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 4
DAY 1
10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
Barbell Power Snatch:
1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
4 Set of 2 Reps @70%

Barbell Front Squats:

1 Set of 4 Reps @50%
1 Set of 4 Reps @60%
1 Set of 2 Reps @70%
3 Sets of 2 Reps @80%

AMRAP20:
5 Toes to Bar
7 Box Jumps
9 Overhead Squats #95/#65

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 Frog Jumps
2 Sprints
(50 meters)

Barbell Hang Snatch:

1 Set of 3 Reps @50%
1 Set of 2 Reps @60%
4 Set of 2 Reps @70%

Barbell Jerk from Rack:

1 Set of 3 Reps @50%
2 Sets of 2 Reps @60%
1 Set of 2 Reps @70%
2 Sets of 1 Rep @80%

Barbell Snatch Pulls:

1 Set of 3 Reps @70%
3 Sets of 3 Reps @80%
2 Sets of 2 Reps @90%

3 Rounds For Time:

10 Alternating Dumbbell Snatch #35/#20
(20 total)
10 Shoulder 2 Overhead #95/#65
10 Front Rack Walking Lunges
(10 total)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 High Vertical Jumps

Barbell Clean & Jerk:

1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
2 Sets of 2 Reps @70%
2 Sets of 2 Reps @80

Barbell Clean Pulls:

1 Set of 3 Reps @80%
2 Sets of 3 Reps @90%
3 Sets of 2 Reps @95%

For Time:
18-15-12-9-6-3
Overhead Squat #75/#55
Power Snatches
Knees 2 Elbows

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 5
DAY 1

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
5 Bear Walks
(50 meters)
400 meter Run

Barbell Snatch Balance:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
3 Sets of 2 Reps @70%

Barbell Hang Power Clean:

1 Set of 3 Reps @50%
1 Set of 3 Reps @60%
2 Sets of 2 Reps @70%
3 Sets of 2 Reps @75%

For Time:
21-15-9
Deadlift #225/#155
Bar Facing Burpees
400m Run
(400 m Run after each set of Burpees)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 Frog Jumps
2 Sprints
(50 meters)

Barbell Snatch:
1 Set of 3 Reps @50%
1 Set of 2 Reps @60%
1 Set of 2 Reps @70%
3 Sets of 2 Reps @75%

Barbell Back Squats:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
1 Set of 2 Reps @70%
2 Sets of 1 Rep @80%

Tempo Barbell Clean Pulls:

1 Set of 3 Reps @70%
3 Sets of 3 Reps @80%
2 Sets of 2 Reps @90%

AMRAP20:
5 Overhead Squat #95/#65
10 Alternating Romanian Deadlifts
(Single leg)
15 Burpees
20 Mountain Climbers

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM4:
6 Tuck Jumps

Barbell Power Clean:

1 Set of 3 Reps @50%
1 Set of 3 Reps @60%
1 Set of 2 Reps @70%
2 Sets of 2 Reps @75%

Barbell Front Squats:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
1 Set of 2 Reps @70%
2 Sets of 2 Reps @80%

Barbell Clean Pulls:

1 Set of 4 Reps @80%
2 Sets of 3 Reps @90%
2 Sets of 2 Reps @100%

15 Rounds for Quality:

(20 sec on – 10 sec off)
Wallballs
Box Jumps
Sprint Row

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 6
DAY 1

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 Box Jumps

Barbell Snatch:
1 Set of 2 Reps @50%
2 Sets of 2 Reps @60%
2 Sets of 2 Reps @65%

Barbell Power Clean + Push Press:

2 Sets of 3 Reps @50%
2 Sets of 3 Reps @60%
3 Sets of 2 Reps @65%
(% of your Max Squat Clean)

Barbell Back Squats:

4 Reps @50%
4 Reps @60%
4 Reps @70%
2 Sets of 4 Reps @75%

4 Rounds For Time:

15 Snatch #95/#65
15 Dips
9 Snatch Grip High Pulls #95/#65
9 Wallballs
7 Hand Stand Push-Ups

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
8 Rounds:
30 sec Sprint in Place
30 sec rest

Barbell Hang Power Snatch:

2 Sets of 3 Reps @50%
1 Set of 3 Reps @60
4 Set of 2 Reps @70%
(% of your Max Snatch)

Barbell Power Clean & Jerk:

1 set of 3 Reps @50%
1 set of 2 Reps @60%
4 sets of 2 Reps @70%

6 Rounds For Time:

8 Push Jerk #115/#75
8 Bar Facing Burpees

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 High Vertical Jumps

Barbell Snatch:
1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
1 Set of 2 Reps @70%
3 Sets of 2 Reps @80%

Barbell Clean & Jerk:

1 Set of 2 Reps @50
1 Set of 2 Reps @60%
1 Set of 2 Reps @70%
3 Sets of 2 Reps @75%

Barbell Snatch Pulls:

1 Set of 3 Reps @80%
2 Sets of 3 Reps @90%
2 Sets of 1 Rep @100%

AMRAP15:
5 Deadlift #185/#155
10 Burpee Over Bar
400 meter Run

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 7
DAY 1

EMOM5:
40 yd Walking Ducks
Then...
3 min Handstand Hold
(Accumulate)

Barbell Snatch Balance:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
4 Set of 2 Reps @70%

Barbell Back Squats:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
2 Sets of 2 Reps @70%
2 Sets of 2 Reps @80%

7 Rounds For Time:

7 Thrusters #95/#65
9 Barbell Snatch
(total)
100 meter Run

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
8 Rounds:
10 sec Sprint in Place

Barbell Power Snatch:

2 Sets of 2 Reps @50%
1 Set of 2 Reps @60
3 Sets of 2 Reps @70%
(% of your Max Snatch)

Barbell Power Clean & Jerk:

1 Set of 3 Reps @50%
1 Set of 2 Reps @60%
4 Sets of 2 Reps @70%

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 - 1
Hang Power Snatch #95/#65
Shoulder to Over Head
Calorie Air Bike

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DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 High Vertical Jumps

Barbell Clean & Jerk:

1 Set of 2 Reps @50
1 Set of 2 Reps @60%
1 Set of 2 Reps @70%
3 Sets of 2 Reps @75%

Barbell Snatch Pulls:

1 Set of 3 Reps @80%
2 Sets of 3 Reps @90%
2 Sets of 2 Reps @100%

Barbell Front Squats:

1 Set of 3 Reps @60%
4 Sets of 4 Reps @70%

AMRAP12:
200 meter Run
5 Power Cleans #155/#105
7 Bar Facing Burpees

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 8
DAY 1

EMOM10:
2 Seated Box Jumps:
(seated on a Wallball and jump to a box)
2 Sprints
(50 meters)

Barbell Snatch Pull + Snatch:

1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
4 Sets of 1 Rep @70%

Barbell Jerk:
1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
3 Sets of 2 Reps @70%

Barbell Front Squats:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
4 Set of 2 Reps @70%

AMRAP12:
10 Hang Power Snatch #75/#55
10 Bar Facing Burpees

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
Barbell Push Press:
3 Sets of 3 Reps @40%

Barbell Hang Clean & Jerk:

1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
3 Sets of 2 Reps @70%

Barbell Back Squats:

1 Set of 4 Reps @50%
1 Set of 4 Reps @60%
1 Set of 3 Reps @70%
2 Sets of 2 Reps 80%

AMRAP20:
200 meter Run
3 Squat Cleans #185/#135
8 Bar Facing Burpees

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
10 High Vertical Jumps

Barbell Snatch:
1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
2 Sets of 2 Reps @70%
2 Sets of 2 Reps @80%

Barbell Clean & Jerk:

1 Set of 2 Reps @50
1 Set of 2 Reps @60%
1 Set of 2 Reps @70%
2 Sets of 2 Reps @80%

Barbell Snatch Pulls:

1 Set of 3 Reps @80%
2 Sets of 3 Reps @90%
2 Sets of 2 Reps @100%

AMRAP15:
200 meter Run
5 Power Snatch #135/#95
10 Handstand Push-Ups

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 9
DAY 1

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
5 Sprints
(50 meters)

Slow Barbell Snatch Pull + Power Snatch:

1 Set of 2 Reps+3 @50%
1 Set of 2 Reps+3 @60%
4 Sets of 1 Rep+2 @70%

Barbell Front Squats:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
4 Set of 2 Reps @70%

AMRAP7:
3 – 6 – 9 – 12 – 15...
Power Clean
Toes 2 Bar

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
EMOM3:
5 Tuck Jumps
2 Sprints in place
(10 sec each)

Barbell Jerk:
2 Sets of 2 Reps @50%
1 Set of 2 Reps @60
3 Sets of 2 Reps @70%

Barbell Hang Squat Clean:

1 Set of 3 Reps @50%
2 Sets of 2 Reps @60%
4 Sets of 2 Reps @70%

4 Rounds For Time:

8 Hang Clean #95/#65
20 Wallballs
200 meter Run

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

8 Rounds:
(20 sec on – 10 sec off)
Air Bike Sprints
Then...
EMOM3:
10 High Vertical Jumps

Barbell Power Snatch:

1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
2 Sets of 2 Reps @70%
2 Sets of 2 Reps @80%

Barbell Clean & Jerk:

1 Set of 2 Reps @50
1 Set of 2 Reps @60%
1 Set of 1 Rep @70%
2 Sets of 1 Rep @80%
(Find 1 Rep Max today)

Barbell Snatch Pulls:

1 Set of 3 Reps @80%
2 Sets of 3 Reps @90%
2 Sets of 2 Reps @100%

2 Rounds For Time:

20 Power Clean + Jerk #115/#85
30 Push-Ups
50 Double Unders

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 10
DAY 1
10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
5 sprints
(50 meters)

Barbell Snatch Balance:

3 Sets of 3 Reps @40%

Barbell Power Snatch:

1 Set of 3 Reps @50%
2 Sets of 2 Reps @60%
4 Set of 2 Reps @65%

Barbell Hang Power Clean:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
4 Set of 2 Reps @70%

Barbell Snatch Pulls:

1 Set of 3 Reps @70%
2 Sets of 2 Reps @80%
2 Sets of 2 Reps @90%

For Time:
100-80-60-40-20
Double Unders
30-25-20-15-10
Push Press #115/#75

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

4 Rounds:
10 Sec Sprint in place
(Followed immediately by 40 yd Sprint)
EMOM3:
10 Box Jumps

Barbell Snatch:
1 Set of 3 Reps @50%
1 Set of 3 Reps @60
1 Set of 3 Reps @65%
4 Set of 2 Reps@70%

Jerk From the Rack:

1 Set of 3 Reps @50%
1 Set of 3 Reps @60%
1 Set of 3 Reps @65%
1 Set of 2 Reps @70%
2 Sets of 2 Reps @75%

Barbell Snatch Pulls:

1 Set of 4 Reps @70%
1 Set of 4 Reps @80%
3 Sets of 1 Rep @90%
3 Sets of 1 Rep @100%

Snatch Ladder:
In 10 minutes, complete as much of the ladder as possible:
10 Power Snatch #95/#65
8 Power Snatch #135/#95
6 Power Snatch #155/#105
4 Power Snatch #175/#115
2 Power Snatch #185/#125
*If completed before the 10 minutes - perform max Burpees as bonus reps

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
Then...
6 Rounds:
10 sec Sprint in place

Barbell Snatch Balance:

3 Sets of 1 Rep @40%

Barbell Power Snatch:

1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
3 Sets of 2 Reps @70%

Barbell Push Jerk:

1 Set of 3 Reps @50%
2 Sets of 2 Reps @60%
2 Sets of 2 Reps @70%
1 Set of 2 Reps @75%
2 Sets of 2 Reps @80%

Barbell Front Squats:

2 Sets of 4 Reps @60%
2 Sets of 4 Reps @70%
4 Set of 2 Reps @75%

5 Rounds For Time:

20/15 Calorie Air Bike
5 Squat Cleans #155/#105
*Rest 2 minutes between rounds

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 11
DAY 1

EMOM6:
1 Bear Walks
(50 meters)

Barbell Muscle Snatch:

3 Sets of 3 Reps @40%

Barbell Hang Power Snatch:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
4 Set of 2 Reps @70%

Barbell Hang Squat Clean:

1 Set of 2 Reps @50%
2 Sets of 2 Reps @60%
3 Sets of 2 Reps @70%
1 Set of 1 Rep @75%

Barbell Front Squats:

1 Set of 4 Reps @50%
1 Set of 4 Reps @60%
1 Set of 2 Reps @70%
3 Sets of 2 Reps @80%

AMRAP12:
7 Back Squat #185/#115
7 Burpees
7 Sit-Ups

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

EMOM4:
5 Tuck Jumps
2 Sprint in place
(10 sec)

Overhead Squats:
3 Sets of 5 Reps @40%

Barbell Power Snatch:

2 Sets of 2 Reps @50%
1 Set of 2 Reps @60
3 Sets of 2 Reps @70%

Barbell Clean & Jerk:

1 Set of 2 Reps @50%
2 Sets of 2 Reps @60%
3 Sets of 2 Reps @70%

Barbell Back Squats:

1 Set of 3 Reps @60%
2 Sets of 4 Reps @70%

EMOM12:
4 Hang Power Snatch #115/#85
8 Power Cleans
12 Deadlifts

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
6 Rounds:
30 sec Sprint in place

Barbell Snatch Balance:

3 Sets of 3 Reps @40%

Barbell Snatch:
1 Set of 2 Reps @50%
1 Set of 2 Reps @60%
3 Sets of 2 Reps @70%
2 Sets of 1 Rep @80%

Barbell Clean & Jerk:

1 Set of 2 Reps @50
1 Set of 2 Reps @60%
2 Sets of 2 Reps @70%
1 Set of 2 Reps @75%
2 Sets of 1 Rep @80%

3 Rounds For Time:

10 Deadlifts
15 Shoulder 2 Overhead
20 Double Unders
200 meter Run
*Rest 3 min in between rounds

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

WEEK 12
DAY 1

10 min:
Choose your cardio - Row - Run - Air Bike - Ski Erg
4 Bear Walk
(50 meters)

Barbell Hang Muscle Snatch:

3 Sets of 3 Reps @40%

Barbell Hang Power Snatch:

1 Set of 3 Reps @50%
2 Sets of 3 Reps @60%
3 Sets of 2 Reps @70%

Barbell Power Clean & Jerk:

1 Set of 2 Reps @50%
2 Sets of 2 Reps @60%
2 Sets of 2 Reps @70%
1 Set of 1 Rep @75%

Barbell Clean Pulls:

1 Set of 4 Reps @70%
1 Set of 4 Reps @80%
2 Sets of 2 Reps @90%

For Time:
30-20-10
Front Squat
AbMat Sit-Ups

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 2

EMOM3:
5 Tuck Jumps
Seated Box Jump
(Sit on Medball - Jump to 20” Box)

Barbell Overhead Squat:

3 Sets of 5 Reps @40%

Barbell Snatch:
2 Sets of 2 Reps @50%
1 Set of 2 Reps @60
1 Set of 2 Reps @70%
*Look for your Personal Record (PR) today

Barbell Back Squats:

1 Set of 3 Reps @60%
2 Sets of 4 Reps @70%
3 Sets of 2 Reps @80%

2 Rounds For Time:

5 Overhead Squats #95/#65
10 Power Cleans #115/#85
15 Snatch Pulls
400 meter Run

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

DAY 3

EMOM5:
30 sec Sprint in place

Barbell Push Jerk:

3 Sets of 4 Reps @40%

Barbell Clean & Jerk:

1 Set of 2 Reps @50
1 Set of 2 Reps @60%
2 Sets of 1 Rep @70%
1 Set of 1 Rep @80%
*Look for your Personal Record (PR) today

8 Rounds For Time:

8 Push Jerk #135/#95
8 Bar Facing Burpees

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 12 Week OLYMPIC
Glossary

AbMat Sit-Ups - CLICK HERE

Air Bike - CLICK HERE
Air Squats - CLICK HERE
Back Rack Lunges - CLICK HERE
Back Squats - CLICK HERE
Bar Facing Burpees - CLICK HERE
Bar Muscle Ups - CLICK HERE
Barbell Push Press - CLICK HERE
Bear Crawl - CLICK HERE
Bench Press - CLICK HERE
Bent Over Rows - CLICK HERE
Bike Cals - CLICK HERE

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Bird Dogs Side - CLICK HERE
Bodyweight Lunges - CLICK HERE
Box Jump Overs - CLICK HERE
Box Jumps - CLICK HERE
Burpee Box Jump Overs - CLICK HERE
Burpee Pull-Ups - CLICK HERE
Burpees - CLICK HERE
Burpees Over ERG - CLICK HERE
Burpees to 6” Target - CLICK HERE
Burpees to Plate - CLICK HERE
Calorie Row - CLICK HERE
Chest 2 Bar Pull-Ups - CLICK HERE
Clean & Jerk - CLICK HERE
Deadlifts - CLICK HERE

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Double Unders - CLICK HERE
Dumbbell Box Step Overs - CLICK HERE
Dumbbell Lunges - CLICK HERE
Dumbbell Push Press - CLICK HERE
Dumbbell Thrusters - CLICK HERE
Elbow Plank - CLICK HERE
Farmer's Carry - CLICK HERE
Frog Jumps - CLICK HERE
Front Rack Dumbbell Lunges - CLICK HERE
Front Squat - CLICK HERE
GHD Back Extensions - CLICK HERE
GHD Sit-Ups - CLICK HERE
Goblet Squat - CLICK HERE
Hang Clean - CLICK HERE

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Hang Snatch - CLICK HERE
Hip Extensions - CLICK HERE
Hollow Hold - CLICK HERE
Hollow Rock - CLICK HERE
Jerks - CLICK HERE
Kettlebell Snatch - CLICK HERE
Kettlebell Swings - CLICK HERE
Kettlebell Walking Lunges - CLICK HERE
Knees 2 Elbows - CLICK HERE
Lateral Burpees Over Barbell - CLICK HERE
Lateral Jumps Over Barbell - CLICK HERE
Mountain Climbers - CLICK HERE
Muscle Snatch - CLICK HERE
Muscle-Ups - CLICK HERE

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Overhead Lunges - CLICK HERE
Overhead Plate Carry - CLICK HERE
Overhead Squats - CLICK HERE
Pistols - CLICK HERE
Power Clean & Jerk - CLICK HERE
Power Cleans - CLICK HERE
Power Snatch - CLICK HERE
Pull-Ups - CLICK HERE
Push-Ups - CLICK HERE
Reverse Lunges - CLICK HERE
Ring Dips - CLICK HERE
Rope Climb - CLICK HERE
Russian Kettlebell Swings - CLICK HERE
Russian Twists - CLICK HERE

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Sit-Ups - CLICK HERE
Slam Ball - CLICK HERE
Sled Push - CLICK HERE
Snatch - CLICK HERE
Sprint Row - CLICK HERE
Sprinter Sit-Ups - CLICK HERE
Squat Cleans - CLICK HERE
Squat Snatch - CLICK HERE
Sumo Deadlift High Pulls - CLICK HERE
Tabata - CLICK HERE
Thrusters - CLICK HERE
Toes 2 Bar - CLICK HERE
V-Ups - CLICK HERE
Wall Walks - CLICK HERE

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Wallballs - CLICK HERE
Weighted Sit-Ups - CLICK HERE
Zercher Squats - CLICK HERE

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Cardio Scales

The following scaled cardio activities are just a guide * every

individual is different * please adjust accordingly.

Distance

Run

Scale:
* 200m Run = 180m Row
* 200m Run = 120m Air Bike
* 200m Run = 180m SkiErg
* 200m Run = 5-6 Burpees
* 200m Run = 50 Mountain Climbers

Row

Scale:
* 200m Row = 230m Run
* 200m Row = 130m Air Bike
* 200m Row = 5-6 Burpees
* 200m Row = 50 Mountain Climbers
* SkiErg = Row

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Air Bike
Scale:
* 200m Air Bike = 300m Run
* 200m Air Bike = 280m Row
* 200m Air Bike = 280m SkiErg
* 200m Air Bike = 5-6 Burpees
* 200m Air Bike = 50 Mountain Climbers

SkiErg

Scale:
* 200m SkiErg = 220m Run
* 200m SkiErg = 130m Air Bike
* 200m SkiErg = 5-6 Burpees
* 200m SkiErg = 50 Mountain Climbers
* SkiErg = Row

Calories

* 1 Calorie SkiErg = 1 Calorie Row

* 2 Calorie SkiErg = 3 Calorie Air Bike

* 1 Calorie Row = 1 Calorie SkiErg

* 2 Calorie Row = 3 Calorie Air Bike

* 3 Calorie Air Bike = 2 Calorie Row

* 3 Calorie Air Bike = 2 Calorie SkiErg

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449