C)
Strength:
5x 5 Supinated Scap Pullups + 5 Strict Supinated L-Sit Pullups
Ring Face Pulls: 3x 10 w/ slight pause at top
Conditioning:
Every 2 mins for 14mins:
250/200m Row
Accessory:
Banded Face Pulls: 3x 30
D)
Strength:
5x 5 Weighted Box Dips + 10 Clapping Pushups
3x 30 KB Russian Twists + 14 (7/7 Staggered Pushups)
Conditioning:
14min EMOTM:
1)15 Box Jump Overs (24/20)
2)6 Burpee DB DL + 6 DB DL
A)
Strength:
Jerk Balances: 3×3
S2OH Complex: 5x 2 Push Press + 2 Push Jerks + 2 Split Jerks (aiming for 80% of 1 rm Push Press)
Conditioning:
FT:
5-4-3-2-1 Wall Walks
30-25-20-15-10 Alt DB Hang Clean & Jerks (50/35)
15-12-9-6-3 T2B
B)
Strength:
KB Suitcase Walking Lunges: 4x 10/10 (walk all 10 lunges on 1 side then switch) (HAP KB’s)
Conditioning:
8min “Death By”
1 Front Squat (135/95)
1 BFB
15 DU
Accessory:
3x 4 Nordic Curls
E)
Strength:
Back Squat: 3x 6 @78%
Front Squat: 3x 4 @75%
Partners (2)
Conditioning:
6min AMRAP:
60 WB
ME Pistols in remaining time
Rest 2 mins
4min AMRAP:
40 WB
ME Pistols in remaining time
F)
Quality:
BTN Tempo Strict Press: 3x 8-12 (3 up, 1 top, 3 down)
Prone YTW’s: 3x 10/10/10
Hollow Rock Holds: 3x :45-1:00min
KB Russian Twists: 3x 30
FT:
500-400-300-200-100m Row
10-8-6-4-2 DB Renegade Rows (50/35’s)
C)
Strength:
15min EMOTM:
1)6-10 Strict Pullups
2):30 sec Ring L-Sit Hold
3)Rest
KB Gorilla Rows: 2x 30 (total, alt arms)
Conditioning:
15min EMOTM:
1)15/12 cal AB + ME Ring Rows or T2B
2)Rest
3)Rest
D)
Strength:
5x 10-15 DB Floor Press + 5 Plyo Pushups (high as possible)
Russian Dips or Pushups: 4x 6-10
Conditioning:
4RDS:
400m Run
15 BBJO (24/20)
5/5 SA KB S2OH (32/24)
A)
Strength:
Banded Weight Strict Presses: 3x 8
KB SeeSaw Presses: 3x 20 (alt arms, 10 per)
Conditioning:
10 RDS:
5 C&J (115/80)
30 DU
5 BFB
B)
Strength:
BR Reverse Lunges: 4x 6/6
BR Split Squats: 3x 6/6
Conditioning:
6RDS:
15/12 Cal Row
12 DB Box Step Up’s (1)(50/35)
E)
Strength:
Front Squat: Build to 3RM
Then
BR Split Squats: 3x 8/8
Conditioning:
FT:
30-20-10 WB Weighted Jumping Lunges
20-15-10 C2B
W/ E2MOTM (start with this) (10/7 Cal Row)
F)
Strength:
Tall Snatches: 3x 5 + 3 BTN Push Presses
Snatch Complex: 6x 1 PS + 1 HPS (drop) + 1 PS @75% of 1 RM PS
Conditioning:
3RDS:
400m Run
5 DB Renegade Rows (50/35’s)
5 Devil Presses
5 Double Hang Power Snatches
5 Double Hang Clean & Jerks
*once DBs come to the hang if you break up the reps, must perform 200m run before finishing the rest of the reps )
C)
Quality:
3RDS:
30 BB Side Bends
20 Prone T’s
20/20 SL Weighted Glute Bridges
Conditioning:
“Tabatta” (switch between movements after each interval)
AB Cals
Shuttle Runs
DU / Weighted
Accessory:
Banded Hamstring Curls: 2x 40-50
D)
Strength:
Narrow Grip Floor Pres: 6×6
Russian Box Dips: 3x 6-10
Conditioning:
FT:
Buy In – 5 Wall Walks
21-15-9
Burpees to target
Ring dips
Buy Out- 5 Wall Walks
A)
Strength:
Build to heavy 1 rep Cluster
Then,
Build to heavy 1 rep Squat Clean & Jerk
Conditioning:
Partners (2)
FT:
“Kalsu”
100 Thrusters (135/95)
w/ EMOTM 5 Sync BFB
B)
Strength:
Build to heavy 1 rep Strict Pullup
Then
Build to heavy 1 rep Strict Chin Up
Conditioning:
Partners (2)
2RDS:
1,500/1,200m Row
30 Sync T2B
20 Box Jump Overs (30/24)
10 MU
E)
Open Skill Work:
15 mins
Conditioning:
Partners (2)
5RDS:
20 HPC (185/135)
16 Box Jumps (36/30)
12 MU
F)
Quality:
Deadbugs: 3x 10
Kneeling Pallof Presses: 3x :30 sec ( per side)
Deficit Cossack Squats: 3x 8/8
Conditioning:
Every 5 mins for 20 mins:
800m Run
1x ME Banded Pushups
AMRAP BB Skull Crushers in remaining time
C)
Strength:
BR Reverse Lunge to Box Step up: 5x 8/8
Conditioning:
FT:
30 (155/105) 20 (185/135) 10 (205/145) Deadlifts
60-80-100 DU
400m Run after each set
D)
Strength:
BTN Strict Press: 3x 5
BTN Push Press: 3x 5
Push Press: 3x 5
Jerks: 3×3
Conditioning:
2 mins on 1 min off, Until 40 BFB Burpees are completed
15 S2OH (155/105)
AMRAP BFB
