E)
Strength:
Back Squats: 3×5 Tempo (3 down, 2 bottom, 0 top) @70%
Bulgarian Split Squats: 3x 15/15
Conditioning:
12min EMOTM:
1)15-18 Wall Balls (20/14)
2)10-15 C2B
F)
Strength:
Every :30 sec for 12 RDS:
1 Power Snatch (heavy) w/ tempo DL on way down
Conditioning:
4RDS:
30 DU
20 DB Snatches (50/35)
30 DU
20/16 Cal Row
Accessory:
3x 15 Bent over rear delt flys + 15 Bent over W’s
C)
Strength:
4x 10 Elevated Ring Rows + 20 Empty bar supinated bent over rows w/ slight pause at contact
Conditioning:
Every 4mins for 20mins:
350/250m Row
20 Jumping Lunges
5 MU
D)
Strength:
5x 10 Medball V-ups + 30 Russian Twists
Strict Situps: 3×15
Conditioning:
5RDS:
400m Run
10 Pushup Shoot Throughs
A)
Strength:
Banded KBS (R): 2x 20
Front Squat: Build to heavy 5 rep ( from ground)
Conditioning:
7RDS:
5 HPC (155/105)
5 FS
B)
Strength:
Strict Press: 5×5 w/ pause at lockout and FR
Half Kneeling KB Strict Press (palm on bottom): 2x 10/10
Conditioning:
10min AMRAP:
2 Wall Walks
6 BBJO (30/24)
30 DU
Accessory:
Banded Tricep Extensions: 1xME
E)
Strength:
Floor Press: Build to heavy 5 rep w/ 5 Scap Pullups after each set, 3 sec hold on each rep
Conditioning:
5min AMRAP:
5 Strict Chin ups
10 Ring Pushups
Rest 2mins
3RDS:
350/250m Row
15 C2B
10 Deficit HSPU
F)
Strength:
*Optional* 3×5 Sumo DL
Then
Every 2mins for 8mins:
15/15 KB Side Bends
Then
3x
20 Bicycle Crunches
10-15 V-ups
:15 Sec Hollow Rock Hold
Conditioning:
10min AMRAP:
200m Run
10 Double KB DL (24/20)
:30 sec KB Hold or Walk in Square
C)
Strength:
Tall Cleans: 2×5
5x 1 Low Hang DL + 1 Low Hang Power Clean
5x 1 Low Hang DL + 1 Low Hang Squat Clean
Conditioning:
FT:
3RDS:
10 C&J (115/80)
10 BFB
Rest 1 min
3RDS:
5 Hang C&J (135/95)
5 BFB
Accessory:
2x 10 Front to side & back raises + 15 Scap Pushups
D)
Back Squat: Build to heavy 4 rep
Side Planks: 3x :30/:30 , no rest between sides
Conditioning:
FT:
10-9-8-7-6-5 etc..
Back Squats (165/115)
*All sets must be unbroken, rest as needed between sets
@8min
2min AMRAP:
20 BR Forward Lunges (135/95)
Max Full Box Jump Overs in remaining time (24/20)
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
