A)
Strength:
Back Squats: Build to heavy set of 1 Pause (2 sec) + 2 Regular
Good Mornings: 3x 6 (mod/heavy)
Conditioning:
4RDS:
16 DB Walking Lunges (50/35)
12 C2B
10 Burpees over the DB
B)
Strength:
warmup- 2x 10 standing bent over Y’s
Every 2 mins for 12 mins:
5 Push Press (building up)
Conditioning:
7RDS:
3 C&J (205/145)
35 DU
3 Box Jumps (36/30)
Accessory:
Standing OH BB Tricep Extensions: 2x 15-20
E)
Quality:
Partner Lateral Wall Ball Toss 4x 10/10
Partner Wall Ball Drop Chest Tosses 4x :30 sec ME
Plate Pinch Chest Extensions: 3x 20
Conditioning:
6x 400m run
w/ 1 min rest after
Pacing work
F)
Strength:
3x 5 BTN Push Press + 3 OHS
Then
Snatch Balances: 5×3
Conditioning:
FT:
20-18-16-14-12-10-8-6-4-2
KBS (R) (32/24)
Each set must be unbroken, rest as needed between sets
Buy Out*
Tabata S/A DB Thrusters (50/35)
Switch arms after each rep, 4 rds per side
C)
Weighted Strict Pullups: 4×5 (with plate on feet)
Banded Face Pulls: 4x 30
Conditioning:
3min AMRAP:
6 C2B
6 Push Jerks (135/95)
Rest 2mins
3min AMRAP:
6 T2B
6 Push Press (115/80)
Rest 2 mins
3min AMRAP:
6 Ring Rows
6 Strict Press (95/65)
Accessory:
BB Skull Crushers: 3x 15-20
D)
Strength:
Pause Deadlift: 6×4 w/ 2 sec pause at knee, each rep @70%+
SLRDL: 3x 5/5
Conditioning:
6min AMRAP:
8 Burpees to plate
8 Weighted Step Ups (24/20) (50/35’s)
A)
Strength:
Floor Press: 5x 8
Conditioning:
21-15-9
“Elizabeth”
Squat Cleans
Ring Dips (or 30-10-10 HR-Pushups)
Accessory:
Banded Louie Pushups: 3x 10
B)
Conditioning:
15min EMOTM
12/10 Cal row
50 DU
10-15 Weighted situps
Rest 5mins
FT:
5RDS:
350/250m Row
6 BBJO (30/24)
Accessory:
Banded Side Planks: 3x :40 sec per side
E)
Conditioning:
Every 6mins for 24mins:
400m Run
500/400m Row
10-15 Strict Situps
Accessory:
BB Side Bends: 2x 40
Bent over rear delt flys: 2x 20
F)
Strength:
Snatch Grip DL: 5×5
Conditioning:
Partners (2)
Every 4mins for 16mins:
2RDs:
10 Power Snatches (115/80)
10 C2B
10 S2OH
*after completing 2 full rounds rest the remainder of the 4 min window, add 1 rep to each movement every new 4 min window
11,11,11 then 12,12,12 etc.
Solo-
6,6,6 (95/65)
7,7,7
8,8,8
C)
Strength:
Back Squat: 5×5 starting @80% and trying to build if possible
Conditioning:
FT:
100 DU Buy In*
20 BR Lunges (115/80)
200m Run
20 FR Lunges
200m run
20 OH Lunges
100 DU Buy Out*
D)
Strength:
Box Dips: 4/5 x ME , rest 2 mins after each set (DB handles)
Pushup Shoot Throughs: 3x 10
Conditioning:
10min EMOTM:
5 Renegade Rows (50/35)
5 Box Jump Overs (24/20)
A)
Strength:
Tall Power Cleans: 3×3
Power Clean: Build to heavy 5 rep TNG
Conditioning:
5RDS:
1 rd s/a DB DT (50/35) (L)
5 BBJO (30/24)
1 rd s/a DB DT (R)
5 Box Jumps
B)
Strength:
Strict Pullups: 5×6 w/ 3 sec negative
WB Situp Tosses: 3x 12-15
Conditioning:
5min AMRAP:
20 T2B
30/24 Cal Row
Max Burpee BMU
Rest 2 mins
Repeat
Accessory:
Banded Hammer Curls: 2x 40
E)
Strength:
Bulgarian Split Squats or Skater Squats: 4x 10/10
Heel Walk Out & Backs: 3x 5
Conditioning:
FT:
60-40-20
WB Lunges (20/14)
120-80-40
DU
400m run after each round
F)
Strength:
Floor Press: Build to 3RM
Banded Ring Pushups: 3x 10-15
Conditioning:
5RDS:
3-4 MU
12 Burpees to target
1min Rest after last round
5RDS:
2 Wall Walks
12/10 Cal row
Accessory:
Banded Tricep Extensions: 2x 40
C)
Strength:
Strict Chin Ups: 3x ME with 2-3 mins of rest after each set
Banded Side Planks: 4x :40 sec per side (alternating)
Conditioning:
3x 3min on, 1 min off:
300/250m Row
12 Over Unders
Max T2B in remaining time
Score= T2B
Accessory:
Seated Band Lat Pulldown: 3x 12/12
D)
Strength:
Snatch: 5x 1 Snatch Pull + Hang Power Snatch
5x 1 Snatch Pull + Hang Squat Snatch
5x 1 Hang Squat Snatch
Conditioning:
FT:
5-10-15
Power Snatches (155/105)
OHS
Box Jumps (30/24)
Accessory:
2RDS:
10 Prone Y’s
40 Banded Face Pulls
A)
Strength:
Front Squat: Build to 1RM
FR Forward Lunges: 3x 5/5 (heavy)
Conditioning:
8min AMRAP:
2 Burpee DB Stepovers (24/20 (50/35)
4 WB (20/14(
- Add 2 BDB stepovers , and 4 WB after each set
B)
Strength:
Every 2mins for 10mins:
15 Banded Pushups
15 Hollow Rocks
into
Every 2mins for 10mins:
12/12 Bent over KB Rows
5-8 Sphinx Pushups
Conditioning:
8 min AMRAP:
200m Run
10 HR-pushups
20 DU
