C)
Strength:
Deadlift: Build to heavy 2 rep
Conditioning:
3RDS:
15 Box Jumps Overs (24/20)
15 KB Deadlifts (32/24)
Rest 2 mins
30 KB Lunges (32/24)
w/ EMOTM 6 Box jump overs
D)
Quality:
5RDS:
10 BTN Banded Strict Press (weights hanging)
:30 sec Bar Dead Hang
:30 sec side plank hold w/ medball (each side)
10-15 Medball situp wall throws
Conditioning:
6RDS (each for time)
50 DU
10 Burpees to target
rest 1 min after each set
A)
Strength:
Clean Complex: 3x 3 upright rows + 3 tall power cleans + 3 tall squat cleans
Then
Build to heavy clean pull + Power clean + pause Front Squat
Conditioning:
3RDS:
10 Power Cleans (155/105)
10 Front Squats
10 BFB
B)
Strength:
5x 6 Strict Pullups + 6 Ring Dips w/ 2 sec at lockout + turn out and 2 sec in bottom of dip
Conditioning:
Every 3mins for 5 sets:
15/12 Cal row
10 T2B
10 Ring Dips
Accessory:
Banded Tricep Extensions: 2x 40
E)
Strength:
BTN Strict Press: 3×10
BTN Push Press: 3×5
Hang Power Snatch + Power Snatch: 8×1
Conditioning:
FT:
100 KBS (32/24)
w/ EMOTM 5 Full box jumps over
F)
Strength:
Back Squats: 6x 3 Squats (rack and count to 10) + 3 Squats @75%
Conditioning:
3RDS:
30 WB Lunges (20/14)
20 WB Deadlifts
10 MU / Burpee Pullups
C)
Strength:
Floor Press: 5×6 (middle)
Weighted Ring Pushups: 4x 10-15
Conditioning:
FT:
21-15-9
Deadlifts (185/135)
BFB
T2B
Accessory:
Sphinx Pushups: 2x 6-10
D)
Aerobic Capacity:
3/4x:
800m run
Rest 1 min
400m run
Rest 1 min
200m run
Rest 3mins
Accessory:
“Tabatta”
Situps
Russian Twists
A)
Strength:
Back Squats: Build to heavy 2 rep
Skater Squats: 3x 10-15 reps per leg
Conditioning:
FT:
50-40-30
WB (20/14)
Cal Row
B)
Strength:
10min EMOTM:
2 TNG Power Cleans @70% + 2 Box Jumps (36/30)
Build to heavy Power Clean w/ slight pause in catch
Conditioning:
12min AMRAP:
10 DB Hang Power Cleans (L)
5 Box Jumps (36/300
10 Hang Power Cleans (R)
5 Box Jumps
50 DU
Rest 1 min after round
E)
Strength:
Strict Press in split stance: 4×5 w/ 2 sec pause in FR and Lockout
Then
Strict Press: 3×3 (normal)
Conditioning:
FT:
10-8-6-4-2
Power Clean (165/115)
S2OH
Rest :30 sec after each set
F)
Strength:
Ring L-Sit Holds: 3x :30
Hollow Rock Holds: 3x :45
Weighted Strict Pullup: Build to heavy 1 with 3 sec pause above bar
Conditioning:
15min EMOTM:
1)15 C2B
2)15 Burpees
3):30 sec Wall Sit Hold
C)
Conditioning:
5mins on 1 min off x 4
100 DU
400m Run
Max Cal Row in remaining time
Accessory:
3RDS:
20 Bent over rear delt flys
40 Seated banded face pulls
D)
Strength:
Front Squats: Build to heavy 2
Then
6min EMOTM:
2 Front Squats @80%+
Conditioning:
FT:
9-7-5
DB Burpee Box Jump Overs (50/35’s) (24/20)
18-14-10
WB (20/14)
A)
Strength:
Power Snatch + OHS: 10mins to build to heavy set
Then
6min EMOTM:
2 TNG Power Snatches + 2 OHS @70%+ of ^
Conditioning:
FT:
21-15-9
Power Snatch (95/65)
OHS
200m Run after each set
B)
Strength:
Weighted Strict Chin Ups: 5×5
Banded Side Plank Holds: 3x :40/:40
Conditioning:
FT:
70 T2B
70 Box Jumps (30/24)
70 HR-Pushups
- Can break up in anyway
E)
Strength:
Box/Ring Dips: 3x 6-10 w/ 2 sec pause in the bottom and the top
Then
Plyo Pushups: 3x 6-10
Conditioning:
6min AMRAP:
2 MU
4 HSPU
6 KBS (32/24)
Rest 3mins
3RDS:
5 MU
10 HSPU
15 KBS
Accessory:
DB Roll Backs: 2x 20
F)
Open skill Work:
10mins
Quality:
Russian Twists: 3x 40
BB Side Bends: 3x 20-30
Single Leg Jumps: 5x 5/5 or Sitting knee to plate jumps
Conditioning:
Every 8mins for 3 sets:
1,000/800m Row
Accessory:
Reverse Curls: 3x 20
C)
Strength:
Hang Power Clean: 10mins to build to heavy 1
Hang Squat Clean: 10mins to build to heavy 1
Conditioning:
FT:
15-10-5
SA KB Hang cleans (24/20) (all reps on both arms)
Burpee Box Jumps (24/20)
D)
Strength:
Pause Back Squats: 5×5 w/ 2 sec pause in bottom @65%+
Conditioning:
10min AMRAP:
12 Jumping Lunges
12 Weighted Situps (25/15)
36 DU
