Strength:
Split Lunges: 4x 10/10 1+1/4th
Conditioning:
7RDS:
10 Jumping Lunges
10 Air Squats
10 Sprawls
Accessory:
Zercher Good Mornings: 3×10
C)
T.H.O #2
Conditioning:
FT:
36-30-24-18-12
DB Snatches (50/35)
10-10-10-10-10
BBJO (24/20)
40-40-40-40-40
DU
Accessories:
Upright BB Rows: 3x 10
BB Bicep Curls: 3x ME
D)
Aerobic Capacity Work:
28min EMOTM:
1) 20/16 Cal Row
2) Rest
3) 200m Run
4) Rest
Strength:
3RDS:
8 Clapping Pushups
16 Scap Pushups
Conditioning:
FT:
100 Pushups
*Every time you break preform 5 KBS
Accessories:
Dips: 3x ME
A)
Strength:
Tempo Back Squats: 3×4 (4 down, 1 bottom, 0 up)
Back Squats: 3×4 (heavy)
Conditioning:
FT:
30 Goblet Squats (32/24)
15 Pullups
30 Goblet Reverse Lunges
20 T2B
20 Goblet Squats
15 Pullups
20 Goblet Lunges
20 T2B
B)
Strength:
Strict Press: 5x 5 1+1/4th
Conditioning:
3RFT:
400m Run
10 Strict Presses (115/80)
30 Hollow Rocks
A)
Strength:
Tempo Back Squats: 3×4 (4 down, 1 bottom, 0 up)
Back Squats: 3×4 (heavy)
Conditioning:
FT:
30 Goblet Squats (32/24)
15 Pullups
30 Goblet Reverse Lunges
20 T2B
20 Goblet Squats
15 Pullups
20 Goblet Reverse Lunges
20 T2B
B)
Strength:
Strict Press: 5x 5 1 +1/4th
Conditioning:
FT:
400m run
10 Strict Presses (115/80)
30 Hollow Rocks
Strength:
15min EMOTM:
1) 6/6 S/A Thrusters
2) 16 Alternating V-Ups
3) 40 High Knees
Rest 2mins
FT:
30 Goblet Squats
30 Goblet Reverse Lunges
Strength:
5RDS:
14 Lateral Plyo Pushups
:45 sec Elbow to Palms Plank
Conditioning:
5RDS:
10 S2OH
30 DU
10 Burpees
30 DU
Open Skill Work:
15mins:
DU, HS, MU
Conditioning:
FT:
30-20-10
S/A DB Push Press (15/15)(10/10)(5/5)
75 DU after each set
Rest 2mins
30-20-10
S2OH (95/65)
50 DU after each set
F)
Strength:
Tall Power Cleans: 2x 5
High Hang Power Clean: Build to heavy 5 rep
Hang Power Cleans: Build to heavy 3 rep
Conditioning:
12min AMRAP:
4 Power Cleans (205/145)
8 HR-Pushups
12 Box Jump Overs (24/20)
Conditioning:
Every 2mins for 14mins:
12 Weighted Step Ups
30 Mountain Climbers
Rest 2mins
30-20-10
Goblet Squats
Situps
Rest 1min
*60 Jumping Lunges
*Every time you break/ stop preform 10 burpees
C)
Strength:
5min EMOTM:
5 Deadlifts
RDL: 3x 15
Conditioning:
15min EMOTM:
1) 10-12 Full Box Jump Overs (24/20)
2) 200m Run
3) 12 Weighted Situps (45/25)
D)
T.H.O
Wod 1 (2 scored parts)
In a 14min Window:
FT:
A) 20 FR Lunge (115/80), 20/15 Cal AB
B) In remaining time establish a 3RM Front Squat (from the ground)
Accessory:
Heel Elevated Narrow Stance Squats: 3x 10 (DB or KB)
Bulgarian Split Squats: 3x 15/15
