E)
Strength:
Pause Back Squats: 3×5 @65%+
Then
Back Squats: 3×5 @75% +
Conditioning:
FT:
20 FR Walking Lunge Buy In*
5-4-3-2-1
MU
Box Jumps (36/30)
Rest 2mins
1-2-3-4-5
Box Jumps (36/30)
MU
20 FR Walking Lunge Buy Out*
F)
Strength:
BTN Strict Press: 3×10
Push Press: Build to heavy 5 rep
Conditioning:
6RDS:
5 TNG Power Snatches (must be UB)
200m Run
C)
Strength:
Floor Press: 5x 3 (N)+ 3 (M)+ 3 (W) Heavy
Incline Pushups: 3x 15-20
Conditioning:
Every 3mins for 15mins:
12 Burpees to Target
50 DU
12 Double DB Push Presses (50/35’s)
D)
Conditioning:
“Tabata”
Cal Row
Rest 2mins
Situps
Rest 2mins
Medball Cleans
Rest 2mins
1,500/1,300m Easy row
Accessory:
Side Plank Elbow to Ground Touches: 3x 15/15
Seated Heel over KB: 3x 10
A)
Strength:
5x
5 Weighted Strict Chin Ups
:45 Sec Ring Plank Hold
Conditioning:
FT:
16-14-12-10-8-6-4-2
OHS (96/65)
Pullups
B)
Strength:
Power Clean: Build to heavy 2 rep TNG
Conditioning:
FT:
800m Run
50 KBS (R) (32/24)
800m Run
40 KBS
800m run
30 KBS
Accessory:
Bent over rear delt flys: 3×20
E)
Strength:
Front Squats: 5x 3 1/1 4th @75-78%
Conditioning:
15min EMOTM:
1)12-15 C2B
2)10 FS (155/105)
3)5 SDLHP
F)
Strength:
Snatch: Build to heavy 2 rep Hang Squat Snatch
Conditioning:
“Ingrid”
On a running clock to 12mins
10RDS:
3 Snatches (135/95)
3 Burpees over the bar
in remaining time try to build to 80-85% of 1RM snatch
C)
Aerobic Capacity:
Every 6mins for 24mins (4 sets)
500/400m Row
400m Run
Accessory:
Weighted Hollow Rocks: 3×20
Weighted Russian Twists: 3×30
DB Zottsman Curls: 3x 10-15
D)
Strength:
Narrow Grip Floor Press: 4×8
Pause Ring Dips: 3/4x 8 (2 sec pause at top)
Conditioning:
FT:
20 HSPU Buy in*
3RDS:
60 DU
20 HR-Pushups
10 Box Jumps (36/30)
20 HSPU Buy Out*
A)
Strength:
Back Squat: Build to heavy but not max 2 rep, then 1xME @80% of heavy double
Conditioning:
FT:
40-30-20-
WB (20/14)
T2B
B)
Strength:
Every 2mins for 20mins:
3 TNG PC & Jerks (Building up)
Conditioning:
5min AMRAP:
6 KBS (32/24)
3 BBJO (30/24)
Rest 2mins
4min AMRAP:
30 BBJO (24/20)
Max KBS in remaining time
E)
Strength:
Squat Cleans: 5×3 (Building up)
Then
Squat Cleans: 5×1
Conditioning:
FT:
30-20-10
DB FS (2) (50/35s)
Situps
Into
30-20-10
Pistols
Hollow Rocks
F)
Strength:
Jerk: Build to heavy not max ( can Push or Split)
Then
4×2 @85 % of ^
Conditioning:
Every 2mins for 14mins
250/200m Row
10 Strict Press (75/55) or HSPU
Accessory:
BB Skull Crushers: 3x 15-20
C)
Conditioning:
20min EMOTM:
5 Plyo Pushups, Max Cal Row in remaining time
Accessory:
Box Dips: 3x 8-12
Palms in DB Pushups: 3x 15
SA KB Roll Backs: 3x 10-15
D)
Strength:
10min EMOTM:
3-5 Weighted Strict Pullups
Rest 2mins
8min EMOTM:
6-8 Weighted Step ups (50/35’s) (24/20)
Conditioning:
10min AMRAP:
20 Pullups
20 Step Ups (1 DB) , (50/35)
20 Box Over Unders
Accessory:
Hammer Curls: 3x 20
A)
Strength:
Hang Power Snatches: 6×3
Conditioning:
FT:
40-30-20-10
DB snatches (50/35)
200m Run
50 DU after each set
Accessory:
Band Pull-a-parts: 3×30
B)
Strength:
Tempo Back Squats: 5×4 (4 down, 2 bottom, 0 up, 1 top) 70%
Conditioning:
5RDS:
10 Box Jumps (30/24)
15 T2B
5/5 KB SA FS (32/24)
E)
Strength:
Weighted Box Step-ups: 4x 6-8 per side
BB Good Mornings: 4x 15
Conditioning:
Every 2mins until failure or 7RDs
1o DB Thrusters (50/35’s)
10 Box Jump Overs (24/200
*Add 1 rep after each round
F)
Strength:
6RDS:
8 Ring Dips
8 Louie Pushups
Rest 5mins
Build to Heavy 5 rep Floor Press (wide)
Conditioning:
FT:
30 Burpee Pullups
30 Burpees to Target
30 Renegade Rows (no Pushup)(KBs)
Accessory:
Ring Rows: 2x ME with pause at chest
