A)
Strength:
Skater Squats: 4x 12-15 per leg w/ 10 Foam Roller Dead Bugs
Conditioning:
FT:
800m run Buy In*
10-8-6-4-2
KB Thrusters (24/20)
Weighted Box Step Ups (24/20)
800m run Buy Out*
B)
Strength:
5min EMOTM:
2-6 MU or 6-12 C2B/PU
Rest 3mins
4x 5 Strict L-Sit Pullups + 30-40 Banded Tricep Extensions
Conditioning:
100-80-60-40-20
DU
20-18-16-14-12
T2B
Cal Row
E)
Strength:
BTN SG PP: 3×5 + 30 Underhand Band Pull-a-parts
5x 2 Hang Snatch Pulls + 1 Hang Power Snatch
5x 2 Hang Snatch Pulls + 1 Hang Squat Snatch
Conditioning:
FT: 15mins
15 BFB
30 Snatches (75/55)
15 BFB
30 Snatches (95/65)
15 BFB
30 Snatches (115/80)
15 BFB
Max Snatches (135/95)
F)
Strength:
Back Squats: 2×10 @50%, 1×10 @55%, 1×10 @60%, Optional Set 1×10 @62%
Half Kneeling Lateral WB Toss: 3x 10/10
Conditioning:
5min AMRAP:
2,2,4,4,6,6 etc..
Goblet Squats (32/24)
Box Jumps (30/24)
C)
Strength:
Good Mornings: 3x 10
Bulgarian Split Squats: 3x 15/15
Conditioning:
4RDS:
400m Run
15 Weighted Situps (45/25)
40 Toe to plate touches
D)
Strength:
Build to heavy 3 rep Pullup
Then, 3×3 Pause Strict Pullups (3 sec)
Conditioning:
FT:
18-14-10
Cal Row
9-7-7
Burpee MU
Rest 2mins
FT:
42 Cal Row
21 C2B
A)
Strength:
Front Squats: 5×5 @80%+
Conditioning:
5RDS:
5 TNG Squat Cleans (135/95)
5 Burpee Box Jump Overs (30/24)
15 T2B
B)
Strength:
SA Half Kneeling DB Strict Press: 3x 10/10
SA DB Neutral Grip Floor Press: 3x 10/10
Banded Pushups: 2x ME
Conditioning:
Every 2mins for 10mins:
2RDS
5 KB (2) Push Presses
20 DU
E)
Strength:
Pause Back Squats: 3×5 @65%+
Then
Back Squats: 3×5 @75% +
Conditioning:
FT:
20 FR Walking Lunge Buy In*
5-4-3-2-1
MU
Box Jumps (36/30)
Rest 2mins
1-2-3-4-5
Box Jumps (36/30)
MU
20 FR Walking Lunge Buy Out*
F)
Strength:
BTN Strict Press: 3×10
Push Press: Build to heavy 5 rep
Conditioning:
6RDS:
5 TNG Power Snatches (must be UB)
200m Run
C)
Strength:
Floor Press: 5x 3 (N)+ 3 (M)+ 3 (W) Heavy
Incline Pushups: 3x 15-20
Conditioning:
Every 3mins for 15mins:
12 Burpees to Target
50 DU
12 Double DB Push Presses (50/35’s)
D)
Conditioning:
“Tabata”
Cal Row
Rest 2mins
Situps
Rest 2mins
Medball Cleans
Rest 2mins
1,500/1,300m Easy row
Accessory:
Side Plank Elbow to Ground Touches: 3x 15/15
Seated Heel over KB: 3x 10
A)
Strength:
5x
5 Weighted Strict Chin Ups
:45 Sec Ring Plank Hold
Conditioning:
FT:
16-14-12-10-8-6-4-2
OHS (96/65)
Pullups
B)
Strength:
Power Clean: Build to heavy 2 rep TNG
Conditioning:
FT:
800m Run
50 KBS (R) (32/24)
800m Run
40 KBS
800m run
30 KBS
Accessory:
Bent over rear delt flys: 3×20
E)
Strength:
Front Squats: 5x 3 1/1 4th @75-78%
Conditioning:
15min EMOTM:
1)12-15 C2B
2)10 FS (155/105)
3)5 SDLHP
F)
Strength:
Snatch: Build to heavy 2 rep Hang Squat Snatch
Conditioning:
“Ingrid”
On a running clock to 12mins
10RDS:
3 Snatches (135/95)
3 Burpees over the bar
in remaining time try to build to 80-85% of 1RM snatch
C)
Aerobic Capacity:
Every 6mins for 24mins (4 sets)
500/400m Row
400m Run
Accessory:
Weighted Hollow Rocks: 3×20
Weighted Russian Twists: 3×30
DB Zottsman Curls: 3x 10-15
D)
Strength:
Narrow Grip Floor Press: 4×8
Pause Ring Dips: 3/4x 8 (2 sec pause at top)
Conditioning:
FT:
20 HSPU Buy in*
3RDS:
60 DU
20 HR-Pushups
10 Box Jumps (36/30)
20 HSPU Buy Out*
A)
Strength:
Back Squat: Build to heavy but not max 2 rep, then 1xME @80% of heavy double
Conditioning:
FT:
40-30-20-
WB (20/14)
T2B
B)
Strength:
Every 2mins for 20mins:
3 TNG PC & Jerks (Building up)
Conditioning:
5min AMRAP:
6 KBS (32/24)
3 BBJO (30/24)
Rest 2mins
4min AMRAP:
30 BBJO (24/20)
Max KBS in remaining time
