C)
Strength:
Tempo Front Squats: 6×4 @65-70% (3 down, 2 bottom,2 top)
Conditioning:
8min AMRAP:
36 DU
16 WB Lunges
8 Medball Cleans (20/14)
D)
Strength:
6x 1 Muscle snatch + 5 BTN Push Press
Then
Hang Snatch Pulls: 5×5 ( heavy)
Conditioning:
Accumulate 3mins in L-Sit Hold (off plates)
*Every time you break, Run 800ms
A)
Strength:
Strict Press: Build to 1RM
Then
Half kneeling KB (palms on bell) Strict Press: 3x 8-10
Conditioning:
21-15-9:
S2OH (135/95)
T2B
Deadlifts
B)
BB upright Rows: 4×10
Side Plank elbow touches: 3x 15/15
Conditioning:
4RDS:
10 Box jumps (30/24)
10 DB Hang Power Cleans (50/35)(2)
Into
4RDS:
200m Run
6 Renegade Rows
E)
Strength:
Power Clean: Build to heavy 3 rep low hang
Power Clean: Build to heavy 1 rep low hang
Conditioning:
3RDS: 2mins on 1min off
60 DU
5 Wall Walks
Max Power Cleans (155/105)
*decrease 1 wall walk after each round
Accessory:
Banded Face Pulls: 3x 3o
F)
Strength:
BR Elevated Reverse Lunges: 3x 10/10
Bulgarian Split Squats or Skater Squats: 3x 15/15
Conditioning:
5RDs:
400m Run
6 DB Burpee Box Step Overs (50/35’s) (24/20)
C)
Strength:
Back Squats: 5×6 @80%
Conditioning:
FT:
30-20-10-20-30
Pistols
12-10-8-10-12
Ring Dips
- Buy Out- 30 Weighted situps, 30 unweighted situps
D)
Aerobic Capacity:
24min EMOTM:
1)20/17 cal row
2)Rest
3)18/15
4)Rest
5)16/12
6)Rest
7)14/10
8)Rest
9)12/8
10)Rest
11)10/6
12)Rest
Then repeat from top
Accessory:
2x 40 Banded Hammer curls
3x 5/5 Single leg box jumps
3x 20-30 Banded Good mornings
A)
Strength:
Push Press: 3×2 w/ 2 sec pause in the dip
Split Jerk: 3×2 w/ 2 sec pause in the dip and catch
Split Jerk: Build to heavy 1 rep
Conditioning:
10min AMRAP:
12 Burpees to target
8 T2B
4 BMU
B)
Strength:
3×1 HH Power Snatch + 1 HH Squat Snatch
3×1 H Power Snatch + 1 Hang Squat Snatch
Build to heavy 1 Power Snatch + 1 Squat Snatch ( drop singles, from the ground)
Conditioning:
FT:
12-10-8-6-4
BBJO (24/20)
24-20-16-12-8
DB Snatch (50/35)
E)
Conditioning:
Running Clock
0:00-10:00
1,200m Run
Find 3RM TNG Power Clean
Rest 10:01-15:00
15:01-25:00
1,200m Run
Find heavy 1 rep Squat clean
Rest 25:01-30:00
30:01-35:00
AMRAP:
10 SDLHP (115/80)
5 Full Box Jump Overs (24/20)
100m Run
F)
Strength:
Back Squats: Build to heavy 3 rep, try to go heavier than previous 1 Pause + 2 Regular
Then
2x 10@70% of ^
Conditioning:
FT:
75 DB Thrusters (50/35)
75 T2B
*Break up however you want
C)
Strength:
Deadlifts: 10@45%, 8@50%, 6@55%, 4@60%, 2@65%
10@55%, 8@60%, 6@65%, 4@70%, 2@75%, 1-1-1 @80%+
Conditioning:
FT:
100-80-60-40-20 DU
12-14-16-18-20 KB Walking Lunges (24/20)
D)
Quality:
5RDS:
10 BTN Strict Press w/ weights hanging from bands
:30 sec Ring Side Plank Holds (per side)
10-15 Kneeling Pavlov Press (per side)
Conditioning:
FT:
500-400-300-200-100m Row
5-4-3-2-1 Wall Walks
A)
Strength:
3×3 Tall snatches + 3 Drop snatches
Snatch Complex: 6x 1 Hang Power Snatch + 1 Hang Squat Snatch (building up)
Conditioning:
3RDS:
500/400m row
10 Squat Snatches (115/80)
10 BFB
Accessory:
2x 40 X-Band -pull-a-parts
B)
Strength:
5x
10 Narrow Grip Floor Press
5 Weighted Strict Chin ups
Then
Ring L-Sit Holds: 2x :30
Conditioning:
12min AMRAP:
10 MU / 25 C2B / 30 PU
20 Box Jump Overs (30/24)
30 Situps
Rest 1:30 after each round
E)
Strength:
Warmup- 2×5 Tall Power cleans, 2×5 Hang Power cleans w/ pause in catch
Power Clean: Build to heavy 2 rep, w/ 3 sec pause at knee (drop singles)
Conditioning:
FT:
10-8-6-4-2
Hang Power Cleans (185/135)
20-16-12-8-4
Box jump overs (24/20)
Accessory:
Lateral Side Raises: 2x 10-15
F)
Strength:
BR Reverse Lunges: 5x 5/5 Heavy
Weighted Cossack Squats: 3x 8/8
Conditioning:
FT:
21-15-9
T2B
DB Squats (50/35)
DB Deadlifts
C)
Conditioning:
FT:
1,000/850m Row
800m run
800/650m Row
600m run
600/450m Row
400m run
400/250m Row
200m run
Quality:
3RDS:
:40 sec per side, side plank hold
40 X-Band pull-a-parts
:40 sec Hollow Rock hold
20 supinated bent over BB rows w/ pause at top
D)
Strength:
3RDS:
5 Weighted Ring Dips
5-10 Banded Louie Pushups
Rest 2 mins after set
3RDS:
5 Tempo Ring Dips ( 3 down, 2 bottom, 0 up, 2 top)
5-10 High Plyo Pushups
Conditioning:
12min “Death By”
Burpees
Pistols
*both in same minute
Rest 3mins
40 Incline Pushup buy out
