C)
Conditioning:
5x
3min AMRAP
500/400m Row
Max Burpees over the rower
Rest 1 min after each amrap
Accessory:
Supinated BB Rows: 3×12
Banded Hammer Curls: 3×40
Scap Pushups: 3×20
D)
Strength:
BR Froward Lunges: 4x 5/5
Conditioning:
FT:
100 WB
*EMOTM 3 Box Jumps (36/30)
Accessory:
Banded Hamstring Curls: 3x 50/50
A)
Strength:
Back Squats: 5×5 @80%
Conditioning:
FT:
21-15-9
Front Squats (135/95)
T2B
Box Jump Overs (24/20)
B)
Strength:
Push Press: Build to heavy 5 rep from ground
Conditioning:
8min EMOTM:
10 DB Snatches (50/35)
20 DU
Rest 2mins
FT:
40 DB Hang Clean & Jerks (alt each rep)
150 DU
E)
Strength:
Strict Pullups: 3×5 w/ 3 sec pause at the top
Strict T2B: 3×10
Banded Bent over KB Rows: 3x 12/12
Conditioning:
3RDS:
10 MU
20/16 Cal Row
10/10 Lateral Medball Toss (20/14)
D)
Strength:
15min EMOTM
1) 5 Power Snatches
2) 3 Power Snatches
3) 1 Power Snatch + OHS
Repeat this rep scheme trying to build to heaviest possible 1 rep + OHS but add the to other weights if possible
Conditioning:
FT:
30 Power Snatches (95/65)
30 Bar Facing Burpees
30 OHS
C)
Strength:
Build to heavy 1 rep Pause Front Squat
Front Squat: 5×2
Conditioning:
6RDS:
10 FR Lunges (135/95)
50 DU
D)
Strength:
DB Arnold Presses: 4x 10
Plyo Pushups: 4x 6-8
Conditioning:
12min AMRAP:
8/8 SA DB S2OH (50/35)
16 Box Jump Overs (24/20)
Rest 1min after each round
Accessory:
BTN Strict Press: 3×12
Sphinx Pushups: 3x 6-8
A)
Strength:
Build to 1RM Floor Press (Narrow)
Tempo Ring Dips: 3x 6-8 (3 down, 2 bottom, 0 up, 1 top)
Conditioning:
Every 2mins for 10mins:
10 Burpee to Target
12 C2B
Accessory:
2RDS:
ME Banded Hammer Curls
ME Banded Tricep Extensions
B)
Conditioning:
Every 5mins for 25mins:
650/550m Row
10 DB Step Ups (2) (24/20) (50/35)
10 DB Hang Power Cleans
Accessory:
3RDS: (Super set)
20 Flutter Kicks
20 Scissor Kicks
20/20 Side Bends (KB or DB)
E)
Strength:
15mins to Build to heavy Power Snatch + OHS (drop) and Repeat
Then
5x Clean Pull + Low Hang Power Clean (drop) Repeat
Conditioning:
8min AMRAP:
8 DB C& J (50/35) (2)
8 Box Jumps (36/30)
F)
Strength:
Banded Front Squats: 6×4
or
Good Mornings: 6×8
Conditioning:
5RDS:
20/16 Cal Row
20 WB (20/14)
C)
Strength:
Sumo Deadlifts: 4×4 , 4x 1
Conditioning:
2RDS:
30/20 Cal Row
30 Double KB DL (24/20)
30 Jumping Lunges
30/20 Cal Row
Rest 3mins after round
D)
Strength:
10min EMOTM
1) 5 Weighted Pullups
2) :40 sec Ring Plank Hold
Rest 2mins
6min EMOTM
1- 4-5 Strict Chin Ups
2- 30 Russian Twists
Conditioning:
7RDS:
3-4 MU
30 DU
12 HR Pushups
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
