A)
Strength:
Every 2mins for 24 mins: Back Squats
4×6 @65%
4×4 @75%
4×2 @85%
Conditioning:
FT:
30-20-10
Goblet Squats (32/24)
Situps
:30 sec Dead Hang
B)
Conditioning:
24min AMRAP:
10 Strict Press (75/55)
10 BBJ (24/20)
10 Push Presses
10 Box Jump Overs (24/20)
Rest 1:30 After rounds
Accessory:
DB OH Tricep Extensions: 3×15/15
E)
Strength:
Power Cleans: 3×5 TNG, 3×3 TNG, 3×1
Conditioning:
FT:
21-15-9
Power Cleans (135/95)
Box Jump Overs (24/20)
75 DU after each set
Accessory:
3RDS:
20 Bent over rear delt flys
40 Band pull-a-parts
F)
Strength:
BTN Strict Press: 4x 6-8
Arnold Press: 3x 8-12
Conditioning:
Every 2mins for 10mins
3 Wall Walks
12 C2B
Accessory:
3RDS:
10-15 Banded Pushups
30 Banded Tricep Extensions
E)
Strength:
Power Cleans: 3×5 TNG, 3×3 TNG, 3×1
Conditioning:
FT:
21-15-9
Power Cleans (135/95)
Box Jump Overs (24/20)
75 DU after each set
Accessory:
3RDS:
20 Bent Over Rear Delt Flys
40 Band Pull-a-parts
F)
Strength:
BTN Strict Press: 4x 6-8
Arnold Press: 3×8-12
Conditioning:
Every 2mins for 10mins:
3 Wall Walks
12 C2B
Accessory:
3RDS:
10-15 Banded Pushups
30 Banded Tricep Extensions
C)
Strength:
Floor Press: 5×8 (M)
Banded Ring Pushups: 3×10
Conditioning:
FT:
10-8-6-4-2
HSPU
Burpees to Target
into
16-14-12-10-8
Double KB Push Press (24/20)
Burpees to Target
Accessory:
BB OH Tricep Extensions: 2×20
D)
Strength:
FR or BR Reverse Deficit Lunges: 3×10/10
Skater Squats: 3×10/10
Conditioning:
FT:
800m Run
30 Pistols
400m Run
20 Pistols
200m Run
10 Pistols
*Can wear vest if you have
C)
Strength:
Floor Press (m): 5×8
Banded Ring Pushups: 3×10
Conditioning:
FT:
10-8-6-4-2
HSPU
Burpees to target
into
16-14-12-10-8
Double KB Push Press (24/20)
Burpees to Target
Accessory:
BB OH Tricep Extensions: 2×20
D)
Strength:
FR or BR Reverse Deficit Lunges: 3x 10/10
Skater Squats: 3×10/10
Conditioning:
FT:
800m Run
30 Pistols
400m Run
20 Pistols
200m Run
10 Pistols
*Can wear vest
A)
Strength:
Pause Front Squats: 6×3
Conditioning:
3RDS:
30 WB (20/14)
15 T2B
10 Strict Pullups
Accessory:
WB Side Plank Holds: 2x :40/:40
B)
Conditioning:
FT:
50-40-30-20-10
Cal Row
KBS (R) (24/20)
DU
Rest 2 mins after each full set
Rest 5mins after full completion
FT:
2RDS:
500/400m Row
10 Box Jumps (36/30)
A)
Strength:
Front Squats: 6×3 Pause (Heavy)
Conditioning:
3RDS:
30 WB (20/14)
15 T2B
10 Strict Pullups
Accessory:
WB Side Plank Holds: 2x :40 sec per side
B)
Conditioning:
FT:
50-40-30-20-10
Cal Row
KBS (R) (24/20)
DU
Rest 2 mins after each set
Rest 5mins after full completion
FT:
2RDS:
500/400m Row
10 Box Jumps (36/30)
E)
Strength: (Deload)
Back Squats: 7×3
10min EMOTM:
2 Back Squats (65%) + 6 Jumping Squats
Conditioning:
5min AMRAP:
8 Burpees
6 Full Box Jump Overs (24/20)
8 WB Step Ups (20/14)
F)
Strength:
Hang Power Clean: Build to heavy 1 rep, then 3×3 @80%+
Conditioning:
FT:
21-15-9
Hang Power Cleans (115/80)
42-30-18
HR-Pushups
Accessory:
2RDS:
20 Bent Over Rear Delt Flys
20 Scap Pushups
Then
3x :40/:40 Side Plank Holds
C)
Strength:
Banded Deadlifts: 4×3
Deadlifts : 4×3
Conditioning:
2RDS:
20 Double KB DL (32/24)
40 Situps
120 DU
D)
Strength:
Strict Press: Build to heavy 5 rep
Banded KB Strict Press: 3×8
Conditioning:
15min AMRAP:
15/11 Cal Row
10 (Alt) Hang DB Clean & Jerks (50/35)
3 MU
Accessory:
OH BB Tricep Extensions: 1x ME
Banded Tricep Extensions: 1x ME
A)
Strength:
OHS: 5×5
Conditioning:
6RDS: 1min on 1 min off
10 OH Lunges (115/80)
Max Power Snatches in remaining time
Accessory:
Band Pull-a-parts: 2×40
B)
Strength:
Bent over supinated Rows: 3x 15
Banded Bent over KB Rows: 3x 15/15
Russian Twists: 3x 40
Conditioning:
From 0:00-8:00mins
5RDS:
6 BBJO (30/24)
8 Renegade Rows ( Pushup + row + row)
@8:00min
1K Row
