C)
Strength:
Back Squat: Build to heavy 3 rep
Then
BR Forward Lunges: 3x 8/8
Conditioning:
Every 2mins for 10mins
20 Pistols
1 set ME T2B
D)
Skill Work:
4x
5 Knee to plate jumps (max height)
30 Russian Twists
Then
4x
10 Medball Deadbugs
6/6 Single Leg Box Jumps
Conditioning:
Every 2mins for 10mins:
200m Run
5 Box Jumps (36/30)
A)
Strength:
Floor Press: 5x 8
Ring Dips: 2x 8 (2 sec pause at top and bottom)
Plyo Pushups: 2x 8 (max height)
Conditioning:
FT:
20 C2B Buy In*
21-15-9
BFB
S2OH (115/80)
20 C2B Buy Out*
B)
Conditioning:
FT:
500-400-300-200-100 m Row
50 Du
5-4-3-2-1
Power Cleans (225/155)
Accessory:
3x
10 Supinated BB Rows
40 Band Pull-a-parts
E)
Strength:
S2OH Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk , Build to heavy set, then 4x working sets
Conditioning:
4RDS: 1min for each movement
SA DB Push Press (50/35) (:30 sec per arm)
Situps
DU
Neutral Grip DB Floor Press (:3o sec per arm)
F)
Strength:
Tempo Power Cleans: 4×3 (3 sec until above knee )
Power Cleans: 4×3
Conditioning:
FT:
20 Power Cleans (185/135)
40 Deadlifts
*Every 2mins, 200m Run
C)
Conditioning:
Every 7 mins for 21mins:
400m Run
500/400m Row
20 Banded KBS (24/20)
Accessory:
3RDS:
5/5 Turkish Get-ups
20 Bent over rear delt flys
30 BB Side Bends
D)
Strength:
Pause Back Squats: 6×4 @70-75% (3 sec )
Conditioning:
FT:
30 Weighted Step Ups (24/20) (50/35)
30 Burpees to Target
30 Weighted Step Ups
A)
Strength:
Banded Sumo Deadlift: 5×5
Conditioning:
3RDS:
60 DU
12 Front Squats (115/80)
10 BFB
8 Thrusters
B)
Strength:
5x 5 Weighted Strict Pullups + 10 Louie Pushups
Then
2x 8/8 Single Arm Ring Rows + 40 X-Band Pull-a-parts
Conditioning:
FT:
21-15-9
C2B
Box Jump Overs (24/20)
Ring Dips / Incline Pushups
Rest 3mins
FT:
21-15-9
T2B
Box Jumps (24/20)
E)
Strength:
Back Squats: 3×5 Tempo (3 down, 2 bottom, 0 top) @70%
Bulgarian Split Squats: 3x 15/15
Conditioning:
12min EMOTM:
1)15-18 Wall Balls (20/14)
2)10-15 C2B
F)
Strength:
Every :30 sec for 12 RDS:
1 Power Snatch (heavy) w/ tempo DL on way down
Conditioning:
4RDS:
30 DU
20 DB Snatches (50/35)
30 DU
20/16 Cal Row
Accessory:
3x 15 Bent over rear delt flys + 15 Bent over W’s
C)
Strength:
4x 10 Elevated Ring Rows + 20 Empty bar supinated bent over rows w/ slight pause at contact
Conditioning:
Every 4mins for 20mins:
350/250m Row
20 Jumping Lunges
5 MU
D)
Strength:
5x 10 Medball V-ups + 30 Russian Twists
Strict Situps: 3×15
Conditioning:
5RDS:
400m Run
10 Pushup Shoot Throughs
A)
Strength:
Banded KBS (R): 2x 20
Front Squat: Build to heavy 5 rep ( from ground)
Conditioning:
7RDS:
5 HPC (155/105)
5 FS
B)
Strength:
Strict Press: 5×5 w/ pause at lockout and FR
Half Kneeling KB Strict Press (palm on bottom): 2x 10/10
Conditioning:
10min AMRAP:
2 Wall Walks
6 BBJO (30/24)
30 DU
Accessory:
Banded Tricep Extensions: 1xME
E)
Strength:
Floor Press: Build to heavy 5 rep w/ 5 Scap Pullups after each set, 3 sec hold on each rep
Conditioning:
5min AMRAP:
5 Strict Chin ups
10 Ring Pushups
Rest 2mins
3RDS:
350/250m Row
15 C2B
10 Deficit HSPU
F)
Strength:
*Optional* 3×5 Sumo DL
Then
Every 2mins for 8mins:
15/15 KB Side Bends
Then
3x
20 Bicycle Crunches
10-15 V-ups
:15 Sec Hollow Rock Hold
Conditioning:
10min AMRAP:
200m Run
10 Double KB DL (24/20)
:30 sec KB Hold or Walk in Square
C)
Strength:
Tall Cleans: 2×5
5x 1 Low Hang DL + 1 Low Hang Power Clean
5x 1 Low Hang DL + 1 Low Hang Squat Clean
Conditioning:
FT:
3RDS:
10 C&J (115/80)
10 BFB
Rest 1 min
3RDS:
5 Hang C&J (135/95)
5 BFB
Accessory:
2x 10 Front to side & back raises + 15 Scap Pushups
D)
Back Squat: Build to heavy 4 rep
Side Planks: 3x :30/:30 , no rest between sides
Conditioning:
FT:
10-9-8-7-6-5 etc..
Back Squats (165/115)
*All sets must be unbroken, rest as needed between sets
@8min
2min AMRAP:
20 BR Forward Lunges (135/95)
Max Full Box Jump Overs in remaining time (24/20)
