E)
Strength:
Squat Cleans: 5×3 (Building up)
Then
Squat Cleans: 5×1
Conditioning:
FT:
30-20-10
DB FS (2) (50/35s)
Situps
Into
30-20-10
Pistols
Hollow Rocks
F)
Strength:
Jerk: Build to heavy not max ( can Push or Split)
Then
4×2 @85 % of ^
Conditioning:
Every 2mins for 14mins
250/200m Row
10 Strict Press (75/55) or HSPU
Accessory:
BB Skull Crushers: 3x 15-20
C)
Conditioning:
20min EMOTM:
5 Plyo Pushups, Max Cal Row in remaining time
Accessory:
Box Dips: 3x 8-12
Palms in DB Pushups: 3x 15
SA KB Roll Backs: 3x 10-15
D)
Strength:
10min EMOTM:
3-5 Weighted Strict Pullups
Rest 2mins
8min EMOTM:
6-8 Weighted Step ups (50/35’s) (24/20)
Conditioning:
10min AMRAP:
20 Pullups
20 Step Ups (1 DB) , (50/35)
20 Box Over Unders
Accessory:
Hammer Curls: 3x 20
A)
Strength:
Hang Power Snatches: 6×3
Conditioning:
FT:
40-30-20-10
DB snatches (50/35)
200m Run
50 DU after each set
Accessory:
Band Pull-a-parts: 3×30
B)
Strength:
Tempo Back Squats: 5×4 (4 down, 2 bottom, 0 up, 1 top) 70%
Conditioning:
5RDS:
10 Box Jumps (30/24)
15 T2B
5/5 KB SA FS (32/24)
E)
Strength:
Weighted Box Step-ups: 4x 6-8 per side
BB Good Mornings: 4x 15
Conditioning:
Every 2mins until failure or 7RDs
1o DB Thrusters (50/35’s)
10 Box Jump Overs (24/200
*Add 1 rep after each round
F)
Strength:
6RDS:
8 Ring Dips
8 Louie Pushups
Rest 5mins
Build to Heavy 5 rep Floor Press (wide)
Conditioning:
FT:
30 Burpee Pullups
30 Burpees to Target
30 Renegade Rows (no Pushup)(KBs)
Accessory:
Ring Rows: 2x ME with pause at chest
C)
Conditioning:
10min EMOTM
1)50 DU
2)12-15 T2B
Conditioning:
30 MU FT:
*Every time you break preform 10 Double DB Walking Lunges (50/35’s)
Accessory:
Banded Hammer Curls: 3x ME
D)
Conditioning:
Running Clock
0:00-10:00min
1,600m Run
10:01-25:00min
3RDS:
800m Run
10 Plyo Pushups
10 Power Cleans (205/145)
25:01-35:00min
3RDS:
20 BB Skull Crushers
40 Band Pull-a-parts
A)
Strength:
Back Squats: Build to heavy 1 Pause + 2 Regular
Then 3×3 @90% of ^
Conditioning:
3RDS:
500/400m Row
15 Burpees over the rower
15 Front Squats (95/65)
B)
Strength:
Strict Press: Build to heavy 5 rep
Russian Twists: 4x 30
Conditioning:
6RDS:
2/2 SA KB C&J (32/24)
6 HR-Pushups
8 Box Jumps (24/20)
Rest 3mins
30 (15/15) KB C&J FT:
Can switch arms whenever but have to complete 15 reps per side
E)
Strength:
Strict Press: Build to heavy 3 rep
Then 3×5 w/ 2 sec pause at Lockout and FR
Conditioning:
Every 3mins for 15mins
300/200m Row
10/10 SA DB Strict Press
Max Situps until the 2:30 mark each set
Accessories:
Sphinx Pushups: 3x 6-10
F)
Strength:
Power Cleans: 5×3 (singles) with slight pause in catch
Clean Complex: Build to heavy Squat Clean + 2 FS
Conditioning:
FT:
10 RDS
3 Power Cleans (155/105)
3 Box Jumps (36/30)
*All Cleans must be unbroken sets
C)
Strength:
Weighted Strict Chin-ups: 5×5
Bent over DB Rows: 3x 12 w pause at chest
Conditioning:
8min AMRAP:
15 Box Jump Overs (24/20)
10 C2B
5 Thrusters (155/105)
Accessory:
Hammer Curls: 2x 20/20
D)
Strength:
Sumo DL: 4×5
Heel Walk out and backs: 3x 4-8
Conditioning:
FT:
800m Run
30 Jumping Lunges
30 HR-Pushups
30 Jumping Squats
30 HR-Pushups
800m Run
*Can wear weight vest if you have
A)
Strength:
Front Squat: Build to 1RM then, 3×3 @85-87%
Conditioning:
FT:
1,000/850m Row
Rest 5mins
1,000/850m Row
Accessory:
2x 10/10 Cossack Squats
B)
Strength:
Muscle Snatch: 3×3
10min EMOTM: 3 TNG Power Snatches
1-2 @60%
3-4@65%
5-6@70%
7-8@75%
9-10@80%
Conditioning:
FT:
21-15-9
KBS (32/24)
Burpees over KB (lateral)
50 DU
E)
Strength:
Pendley Rows: 4×10
Supinated BB Rows: 3x 10
Conditioning:
3RDS:
20 SDLHP (75/55)
15 Box Jump Overs (24/20)
10 Renegade Rows (no pushup)
F)
Strength:
Ring Dips: Build to 5RM
Then 2x ME unweighted, rest 2mins between efforts
Banded Pushups: 3x ME
Ring Plank Holds: 3x :45 sec
Conditioning:
5min AMRAP:
2 Wall Walks
4 BMU
8 Pistols
Rest 2mins
4RDS FT:
12 HR-Pushups
4 BMU
16 Air Squats
