A)
Strength:
Split Jerks: 3×3 w/ pause in dip
Split Jerks: Build to heavy 2 rep
Conditioning:
10min AMRAP:
15 C2B
6 DB Box Step Overs (50/35)(24/20)
3 Wall Walks
B)
Conditioning:
20min EMOTM:
1) 15/12 Cal Row
2) 40 DU + 10 Air Squats
Accessory:
3RDS:
40 Russian Twists
40 Banded Hammer Curls
E)
Strength:
Power Snatch: 10mins to build to heavy single
10min EMOTM:
3 TNG Power Snatches (heavy as possible)
Conditioning:
8min AMRAP:
3 C&J (155/105)
6 S2OH
200m Run
F)
Strength:
Weighted Lateral Step-ups: 3x 8/8 (24/20)
Bulgarian Split Squats or BB (BR) Split Lunges: 3x 12-15 per leg
Conditioning:
2RDS:
30 DB (1) Weighted Step Ups (24/20) (50/35)
30 Ring Pushups
15 Goblet Squats
15 HR-Pushups
C)
Strength:
Bent over Rows: 3x 15/15
Reverse Curls: 3x 20-30
Russian Twists: 3x 30
Conditioning:
5RDS:
10 Double KB DL (32/24)
15/12 Cal Row
Accessory:
BB Bicep Curls: 1xME
D)
Strength:
Tempo Back Squats: 5×5 @70%+ (3 down, 2 bottom, o up, 1 top)
Conditioning:
3x 3RDS w/ 1 min rest after 1 full set of 3 rds:
3 Burpee BMU
6 Box Jumps (30/24)
9 Wall Balls (24/20)
A)
Conditioning:
Every 6mins for 30:00mins (5 sets)
400m run
20 KBS (32/24) (Russian)
50 DU
Accessory:
2/3RDS
40 Band pull-a-parts
10 LU Raises
B)
Strength:
Floor Press: Build to 5RM
4 Sets:
5 Weighted Ring Dips w/ 3 sec pause at lockout
5 Plyo Pushups (Max height)
Conditioning:
FT:
21-15-9
BBJO (24/20)
30-20-10
T2B
E)
Strength:
Low Hang Power Clean: Build to heavy 2 rep
Power Clean: Build to heavy 2 rep TNG
Conditioning:
3RDS:
10 Power Cleans (135/95)
10 BFB
3RDS:
5 Power Cleans (185/135)
5 BFB Tuck Jumps
F)
Strength:
Pause Front Squat: Build to heavy 1 rep
FR Elevated Reverse Lunges: 2x 10/10
Conditioning:
FT:
21-15-9
Thrusters (95/65)
Pullups
Rest 2mins
FT:
25 Thrusters (45/35)
25 Front Squats
C)
Strength:
Banded Hammer Curls: 2x 30
Supinated Bent Over Rows: 5×10
*Superset with 5x 10-15 Weighted Situps
Conditioning:
FT:
20 Renegade Rows (w/ pushup)
Then 3RDS
15 HR Pushups
75 DU
Then
20 Renegade Rows (no pushup)
D)
Strength:
Strict Press: Build to heavy 1 rep
Strict Press: 3x ME @70% of ^
*Superset with 3x 15 Bent Over Rear Delt Flys
Conditioning:
14min EMOTM:
1) 10 T2B + 6-8 Box Jumps (30/24)
2) 15 Wall Balls (20/14)
A)
Strength:
8min EMOTM:
1 Power Snatch + 1 Hang Squat Snatch
Conditioning:
5RDS:
5 Power Snatches (135/95)
10 Box Jump Overs (24/20)
5 Power Snatches
200m Run
B)
Strength:
Pause Back Squats: 3×3 (heavy)
Back Squats: 2x 10 @60-65%
Conditioning:
3RDS:
30/22 Cal Row
20 Walking Lunges (50/35’s)
10 Burpees over the DB
E)
Strength:
12min EMOTM:
1) 20 KB Side Bends (L)
2) 20 KB Side Bends (R)
3) 20 Hollow Rocks (weighted if possible)
4) 6 Box Jumps (36/30)
Conditioning:
Every 10mins for 20mins
1,000/850m Row
800m Run
F)
Strength:
6min EMOTM:
5 Back Squats @65% +
Rest 2mins
4min EMOTM:
3 Back Squats @75%+
Conditioning:
5RDS:
12 FR Lunges (135/95)
4 Wall Walks
1:1 Work/Rest
C)
Strength:
BR or FR Weighted BB Step Ups (20″): 5x 8/8
Conditioning:
FT:
21-15-9
Deadlifts (185/135)
400m Run
D)
Strength:
15-12-9-6-3
Louie Pushups
BB OH Tricep Extensions
Pause Banded Tricep Extensions
Conditioning:
3RDS:
5 Burpee Muscle Ups
10 Hang Power Cleans (185/135)
15 Burpees Over The Bar
A)
Strength:
Strict Press: 3×5
KB Shoulder Press (S/A): 3x 8-10 (palms on bottom of KB pressing OH)
Conditioning:
8min AMRAP:
3 Devils Presses (50/35’s)
6 BBJO (30/24)
9 Double DB Push Presses
B)
Strength:
Pause Strict Chin Ups: 5×4 (3 sec pause)
Super set with 5×10 Heel Tap over KB
Conditioning:
FT:
30 Strict Pullups
*Every time you break preform 40 DU
50 T2B
Every time you break preform 12 Wall Balls (20/14)
