Strength:
Sumo Stance Box Squats: 5-5-5-5-5
Conditioning:
Partners 3
20min AMRAP:
60 Cal Row
30 Deadlifts (255/185)
w/ Every 4mins the whole team must run 200ms
Strength:
BTN SG Push Press: 3-3-3-3-3
10min EMOTM:
3 TNG Power Snatches @75%+
Conditioning:
FT:
30 KB Hang C&J (24/20)
w/ EMOTM 10 Burpees
*All 15 reps on 1 side then switch
Strength:
Weighted Chin up: Build to 3RM w/ 3 sec pause at the top
Conditioning:
6min AMRAP:
5/5 SA KB Thrusters (24/20)
3 MU
Accessory:
BB Bicep Curls: 10-10-10 w/ 3 sec negative per rep
Every 2mins for 8mins: 20/20 KB Side Bends
Strength:
Weighted Situps (KBs, or Bar): 8-8-8-8-8
Dragon Flys: 20-20
Aerobic Capacity:
24min EMOTM:
1) 20/16 Cal Row
2) Rest
3) 18/15 Cal Row
4) Rest
5) 15/12 Cal Row
6) Rest
Strength:
Front Squats: 6@70%, 4@75%, 2@80%, 6@73%, 4@78%, 2@83%
Conditioning:
Every 4mins for 12mins
2RDS:
10 FR Reverse Lunges (135/95)
35 DU
5 Box Jumps (30/24)
Accessory:
Bulgarian Split Squats: 20/20-20/20
Strength:
Power Clean + Push Press: Build to heavy 1 rep
Sphinx Pushups: 10-10-10
Conditioning:
FT:
21-15-9
Burpees over the bar
Power Cleans (135/95)
Rest 2 mins
12-9-6
HSPU
Burpees to Target
Accessory:
Banded Tricep Extensions: 30-30
Strength:
Dead Lift: Build to heavy one rep
Conditioning:
Partners (2)
3RFT:
22 Dead Lifts (225/155)
16 Box Jumps (30/24)
100m KB Farmers Carry (32/24)
Strength:
Floor Press: 5x 5(w) + 5(M) + 5(N) = 1 set @60%+
Ring Dips: 6-6-6 w/ 5sec hold at turnout
Heel Tap Over KB: 3x 10 + :30sec Hollow Rock Hold
Conditioning:
6min AMRAP:
3/3 SA KB S2OH (32/24)
3 MU
Accessory:
Diamond Pushups: 12-12
Strength:
Hang Power Snatch: 10mins to build to heavy one rep
Rest 2mins
Hang Power Cleans: 10mins to build to heavy one rep
Conditioning:
FT:
800m Run
30 HPC @70% of ^
400m Run
Accessory:
Super Set (2Rds)
30 Banded Face Pulls
20 Weighted Lateral Shoulder Raises
Strength:
Tempo Back Squats: 5-5-5-5-5 (5 down, 1 bottom, 0 up, 1 top) @65%+
Conditioning:
15min EMOTM:
1) 8 Full BBJO (24/20)
2) 15 Wall balls (20/14)
3) 20 Russian Twists (25/10)
Accessory:
Lateral Weighted Step Ups: 8/8-8/8
