A)
Conditioning:
30 min EMOTM:
1)15/12 Cal AB
2) 16 Pistols
3)100m Run
4) 15 KBS (32/24)
5) Rest
Accessory:
3RDS:
:30-45 sec Hollow Rock Holds
10/10/10 Prone YTW’s
B)
5x 3 Weighted Strict Chin ups ( drop weight) + 3-5 Unweighted
Bent Over Banded BB Supinated Rows: 3x 15
Conditioning:
FT:
30 T2B
30 Renegade Rows (50/35)
30 T2B
E)
Strength:
5x 5 Weighted Strict Pullups + 5 Strict T2B
Weighted Ring Dips: 5×5
Conditioning:
Partners (2)
15min AMRAP:
12 Wall Walks
24 Cal Row
36 Pullups
F)
Strength:
6x Build to heavy 3 rep Front Squat (from the ground)
Conditioning:
Every 3 mins for 15 mins:
10 DB DL (50/35)(2)
10 Box Jumps (24/20)
10 DB Squats
30 DU
C)
Strength:
Back Squat: 3×5 @80%
Front Squat: 3×5 @75%
Conditioning:
FT:
100 DU
20/16 Cal AB
20 Double DB Step Ups (50/35’s)(24/20)
100 DU
D)
Strength:
Box L-Sits: 5x :20-:30
Side Plank Dips + Hold: 3x 10 + :30 (per side)
Conditioning:
4RDS:
400m Run
100m Double KB Farmers Carries (32/24)
Rest 2 mins after each set
A)
Strength:
Power Snatches: 5x 3@75-85% of 1RM PS
Conditioning:
Partners (2)
3RDS:
40 Alt Arms, Alt Legs Hang Split Snatches (50/35)
30 Box Jump Overs (30/24)
200m Medball Run (together)(20/14)
B)
Strength:
3-4 RDS:
6 Wide Grip Strict Pullups
8 Banded Louie Pushups
Rest 1:30 after each round
Then
3-4 RDS:
8/8 Banded Tempo Rows (1 top, 3 down)
8 Plyo Pushups (high)
Rest 1:00min after each set
Conditioning:
FT:
50/40 Cal Row
HR-Pushups
35/28 Cal Row
HR-Pushups
20/16 Cal Row
HR-Pushups
E)
Conditioning:
Every 4mins for 20mins:
400m Run
20 KB Gorilla Rows: (24/20) (alt arms, 10 per side)
Accessory: 3RDS
15/15 Side Plank Elbow Touches
10/10 Cross Body Hammer Curls
30 Banded Face Pulls
Then
3min AB Cool down:
F)
Strength:
Tempo Back Squats: 4×5 (4 down, 2 bottom, 0 up, 1 top) @65%+
Conditioning:
Partners (2)
FT:
60 Power Cleans (135/95)
20 Sync T2B
15 Sync BFB
20 Sync T2B
60 FR Lunges
Accessory:
Front Foot Elevated (high) Curtsy Lunges: 3x 10/10
C)
Strength:
Dead bugs: 3x 10
Deadlift (reg or sumo): 5×8 @60%+
Conditioning:
FT:
40 DB (1) Walking Lunges (50/35)
120 DU
60 Situps
120 DU
40 DB Walking Lunges
D)
Strength:
Pause Seated Strict Press: 5×4 w/ 3 sec hold at top and bottom @80%
Weighted Ring Dips: 4x 5
Conditioning:
5RDS:
20/16 Cal Row
5/4 Wall Walks
Accessory:
Banded Tricep Extensions: 3x 30
A)
Strength:
10min EMOTM:
3 Strict Chin Ups w/ 2 sec pause at top + 6 Sitting Heels over KB
3RDS FQT:
Bent Over Double KB Rows: 3x 12-15
Bent Over Rear Delt Flys: 3x 20
Conditioning:
2RDS:
500/400m Row
25 Thrusters (75/55)
15 C2B
B)
Strength:
Gymnastic Pushups: 5x 2-5 (Normal, Diamond, Wide, Staggered L, Staggered R)
DB Pause Floor Press: 3x 12 w/ 2 sec at bottom and top
Conditioning:
FT:
30-20-10 Box Jump Overs (24/20)
20-15-10 Medball Cleans (20/14)
10-10-10 Burpees over medball
100m run after each set
E)
Strength:
Pause Front Squats: 6x 3 w/ 2 sec pause in bottom @70-75%
Conditioning:
Partners (2)
18min AMRAP:
40 DB Lunges (1 FR, 1 OH, switch OH arms after every 5 reps)
30 Ring Dips
20 Box Jumps (36/30)
10 Burpee BMU
F)
Strength:
Drop Power Snatches: 3x 5
Power Snatch: Build to 1 RM
Conditioning:
18min AMRAP:
400m Run
30 PS (75/55)
400m Run
20 PS (95/65)
400m Run
10 PS (115/80)
400m Run
Max PS (135/95)
C)
Quality:
3/4x
Band Pull-a-parts: 30
Box L-Sits: :30 sec
Bent Over Rear Delt Flys: 15
Banded Side Plank Dips: 15/15 w/ squeeze at top
Conditioning:
15min EMOTM:
1)15/12 Cal AB + Max DU
2)Rest
3)Rest
Score = Total DU
D)
Strength:
Bent Over BB Rows to Hip w/ Pause: 4x 15
Gorilla Rows: 3x 30 (alt arms, 15 per each side)
Conditioning:
FT:
20/16-16/12-12/8-8/6-4/2 Cal Row
10-8-6-4-2 Burpees over the erg
10-8-6-4-2 Renegade Rows (50/35) (Pushup+Row+Row)
A)
Strength:
Clean Complex: 7x 1 Clean DL + 1 HPC + 1 LH PC @70%+
Conditioning:
FT:
3RDS:
10 HPC (185/135)
200m Run
After finishing the 3RD go directly into
3RDS:
15 DL (185/135)
200m Run
B)
Banded (weights hanging from bar) Push Presses: 5x 8 w/ slight pause at top
Conditioning:
10min AMRAP:
3 Wall Walks
6 HR-Pushups
9 T2B
12 Box Jump Overs (30/24)
Accessory:
2x 6-10 Sphinx Pushups
