E)
Strength:
Tempo Back Squats (de load): 5×5 @60-65% (3/4 down, 2 bottom, 0 up, 1 top)
Conditioning:
6min EMOTM:
10-12 C2B, Max Pistols in remaining time
Score = max Pistols
Rest 2mins
6min EMOTM:
15 Air Squats, Max T2B in remaining time
Score = max T2B
F)
Strength:
12min EMOTM:
2 TNG Power Snatches
1-4 @70%, 5-8 @75%, 9-12 @80%
Then, 5×1 Power snatches building up
Conditioning:
FT:
21-15-9
Burpees to target
S/A DB Push Press (50/35)
Accessory:
Lu Raises: 3x 10
C)
Strength:
BTN Split Jerk: 5×1
Split Jerk: Build to 80-90% of max, or can max out if feeling good
Conditioning:
FT:
24-20-16
OH Lunges (95/65)
500/400m-400/300m-300/200m Row
Accessory:
BB Skull Crushers: 2×20
D)
Quality:
Foam Roller Dead Bugs: 3x 10
Hollow Rocks: 3x 10 Weighted + 10-20 Unweighted
3RDS:
:30 sec max plate jumps
5/5 Single leg box jumps
Rest 1 min after sets
Conditioning:
FT:
800-400-200-400-800m Run
80-60-40-60-80 DU
- every time you break or mess up, preform 5 BBJO (24/20)
A)
Strength:
Tempo Power cleans: 2×2
Tempo Squat cleans: 2×2
Build to 1RM Squat Clean
Conditioning:
8min AMRAP:
200m Run
5 Hang Power Cleans (185/135)
5 Front Squats
B)
Strength:
5RDS:
L-Sit Strict Pullups: 3-5
Lateral Wall Ball Side Toss: 10/10
Conditioning:
FT:
30 Burpee BMU / 40 Burpee C2b/ Pullups
w/ EMOTM 3 Box Jumps (36/30)
Accessory:
2RDS:
50 Banded Hammer Curls
1:00min Banded Side Plank Hold (per side)
E)
Strength:
Strict Press: Build to 1RM
Then
Weighted Strict Situps: Build to 8 rep max with KB/DBs locked out OH
Conditioning:
20-16-12-8-4
Double KB Push Press (24/20’s)
*200m run every time you have to break a set + after every time you finish a full set
Accessory:
Sphinx Pushups: 2x 6 with Hold at lockout
Banded Tricep Extensions: 2x ME
F)
Strength:
Deadlift: Build to 1RM
BR Weighted Setups: 2x 20 (24/20)
Conditioning:
“Tabatta”
Cal Row
Medball Squats (bear hug) (20/14)
C)
Aerobic Capacity:
5RDS:
400m Run
1:00min Plank
Rest 5mins after fifth round
10min Max Cal Row
w/ Every 2mins 15 KBS (32/24) (start with swings)
D)
Strength:
Weighted Strict Chin Up: Build to heavy 3 rep
Skill Work:
10mins of MU practice:
Seated Banded Ring Transitions, ring ground kick overs, jumping BMU
Conditioning:
10min AMRAP:
10 Burpees
10 C2B
10 Box Jump Overs (24/20)
A)
Strength:
Banded DB Floor Press: 5x 20 w/ 5-10 Plyo Pushups (max height)
Lateral Plyo Pushups: 5x 10
Conditioning:
6RDS:
5 BBJO (30/24)
10 DB HPC (50/35)
40 DU
B)
Warmup:
2RDS:
10 Deadbugs with foam roller
20 Bent Over Rear Delt Flys
Strength:
Back Squat: Build to 1RM
Then
Back Squat: 3x 10 @75% of ^
Conditioning:
5min AMRAP:
10 Jumping Squats
10 T2B
10 Jumping Lunges
E)
Aerobic Capacity:
3x 10min Windows:
800m Run buy in*
2RDS:
15/12 Cal row
200m run
Rest 3mins at 10min mark of every round
F)
Conditioning:
Partners:
0:00-12:00min AMRAP
10 MU
20 Power Snatches (155/105)
30 OHS
Rest 12:01-16:00
16:00-30:00min AMRAP
20 Pullups
20 Thrusters (115/80)
40 Power cleans
Solo:
4 MU
8 Power Snatches (155/105)
14 OHS
Rest 1 min after round
10 Pullups
10 Thrusters (95/65)
20 Power Cleans
rest 2 mins after set
C)
Strength:
Deadlift: Build to heavy 2 rep
Conditioning:
3RDS:
15 Box Jumps Overs (24/20)
15 KB Deadlifts (32/24)
Rest 2 mins
30 KB Lunges (32/24)
w/ EMOTM 6 Box jump overs
D)
Quality:
5RDS:
10 BTN Banded Strict Press (weights hanging)
:30 sec Bar Dead Hang
:30 sec side plank hold w/ medball (each side)
10-15 Medball situp wall throws
Conditioning:
6RDS (each for time)
50 DU
10 Burpees to target
rest 1 min after each set
A)
Strength:
Clean Complex: 3x 3 upright rows + 3 tall power cleans + 3 tall squat cleans
Then
Build to heavy clean pull + Power clean + pause Front Squat
Conditioning:
3RDS:
10 Power Cleans (155/105)
10 Front Squats
10 BFB
B)
Strength:
5x 6 Strict Pullups + 6 Ring Dips w/ 2 sec at lockout + turn out and 2 sec in bottom of dip
Conditioning:
Every 3mins for 5 sets:
15/12 Cal row
10 T2B
10 Ring Dips
Accessory:
Banded Tricep Extensions: 2x 40
E)
Strength:
BTN Strict Press: 3×10
BTN Push Press: 3×5
Hang Power Snatch + Power Snatch: 8×1
Conditioning:
FT:
100 KBS (32/24)
w/ EMOTM 5 Full box jumps over
F)
Strength:
Back Squats: 6x 3 Squats (rack and count to 10) + 3 Squats @75%
Conditioning:
3RDS:
30 WB Lunges (20/14)
20 WB Deadlifts
10 MU / Burpee Pullups
