E)
Strength:
Front Squats: 4×4
Front Rack Holds: Every 1:10 for 5 sets, :10 sec FR Hold @120% of 1RM
Conditioning:
12min AMRAP:
10 FR Lunges (115/80)
10 SDLHP
10 C2B
Rest 1:00min after each round
F)
Strength:
5RDSFQT:
: 35 sec Side Plank Hold (with medball)
5 Box Jumps (36/30)
:35 sec Side Plank Hold (with medball)
5 Box Jumps (36/30)
15-20 SA OH Banded Tricep Extensions
Conditioning:
FT:
21-15-9
Bar Facing Burpees
Hang Power Snatches (75/55)
C)
T.H.O #4
10min Power Clean & Jerk Warm up
Conditioning:
“Gritty Grace”
2RDS:
15 Clean & Jerks (135/95)
15 Back Squats
Accessory:
Good Mornings: 3×15
Bent over rows: 3×15
D)
Strength:
Floor Press: 3×8 (Narrow), 3×6 (Middle), 3×4 (Wide)
Decline Ring Pushups: 2x 10-15
Conditioning:
FT:
50/40 Cal Row
2min Rest
50/40 Cal Row
A)
Strength:
15min EMOTM:
1) 6 Strict Pullups
2) 10 Double KB Rows (slight pause at chest)
3) 6-8 Tempo Ring Dips (3 down, 2 bottom, 0 up)
Conditioning:
3RDS:
12 Burpee Pullups
24 Box Jump Overs (24/20)
B)
Conditioning:
Every 5mins for 15mins:
800m Run
at 20:00min
“Annie”
at 30:00min
3RDSFQT:
12/12 SLRDL
60 Band pull-a-parts
E)
Strength:
Pause Back Squats: 3x 3 Heavy
Back Squats: 3x 5/6 at same weight ^
Sumo Stance Good Mornings: 2x 10
Conditioning:
Every 2mins for 10mins
10 Weighted Step Ups (24/20) (50’s/35’s)
10 C2B
F)
Conditioning:
30min EMOTM:
1) 20/15 Cal Row
2) 10 Burpees over erg
3) 30 Russian Twists (45/25)
4) 15 Rower Crunches (feet on seat and sliding in) (controlled)
5) Rest
C)
T.H.O #3
FT: 15min Cap
* 20 Pistol Buy In
3RDS:
20 WB (20/14)
15 T2B
5 Squat Snatches (155/105) ( Can power + OHS)
* 20 Pistol Buy Out
Accessory:
Skater Squats: 3x 15/15
D)
Strength:
Push Press: 3×5 w/ 2 sec Pause at top
Push Press: 4×3 Build to max
Conditioning:
2RDS:
30 HPC (95/65)
20 Push Presses
30 HR-Pushups
Accessory:
Bent Over Rear Delt Flys: 3x 10+
Strength:
SA Floor Press: 4x ME (per side)
Narrow Width Pushups: 3x ME
Conditioning:
4RDS:
3 Wall Walks
25 KBS
A)
Strength:
Seated Banded DB Strict Press: 4x 10/10
DB Pushups (palms facing in, hands rotated out on DB heads): 3x 10-5
Conditioning:
FT:
200m Run
21 Burpees
21 Box Jumps (24/20)
400m Run
15 Burpees
15 Box Jumps (30/24)
800m Run
9 Burpees
9 Box Jumps (36/30)
Accessory:
DB Tempo Skull Crushers: 2x 10-15 (4 down, 1 bottom)
B)
Strength:
Weighted Strict Chin Ups: 5×5
Conditioning:
FT:
500,400,300,200,100m Row
20-18-16-14-12 1+ 1/4th Air Squats
40 DU after each set
Accessory:
Banded Hammer Curls: 2x 30-40 w/ pause at top
Strength:
5RDS:
1:00min Plank Hold
:30 sec ME Heel Elevated Narrow Stance Goblet Squats
:30 sec Rest
1:00min Steady Situps
:30 sec ME Weighted Jumping Lunges
:30 sec Rest
Accessory:
RDL: 3x 12+
E)
Strength:
Front Squats: 5×6
Conditioning:
FT:
30-20-10
Deadlifts (185/135)
9-7-5
MU
F)
Strength:
4RDSFQT:
12 Plyo Pushups (high)
40 Weighted Russian Twists
10 Medball Deadbugs
12 (Elbows In) DB Floor Presses
Conditioning:
6min EMOTM:
6 Double KB Push Press (24/20) + 6 Full Box Jump Overs (24/20)
Strength:
S/A Strict Press or Push Press: 4x 8-12 (per arm)
Superset with 4x 8-12 Lateral Plyo Pushups
Conditioning:
5RDS:
50 DU
14 S2OH (7/7 SA)
7 Lateral Burpees over object
