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Strength
Back Squat 8-8-8 *Start at 65% and build to 70-75% Conditioning 5 Rounds For Reps: 1 Minute AbMat Sit-ups 1 Minute Air Powered 1 Minute BB Back Squats (45-55%) 1 Minute Rest
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Strength
5x A) 8 Snatch Grip RDLs B) 8 DB Bench Press (parallel) Conditioning 4 x 1:30 on/1:30 off 15 Kettlebell Swings (53/35) AMRAP Cal Row *Score is total cal Strength
EMOM 20 1 Power Clean + Push Jerk *Start at 50-55% of your 1RM Power Clean and increase Every Other Set. (So you should do the same weight for at least 2 sets before increasing). Cool Down 3 Rounds For Quality: 10ea Pallof Press 20 Banded Tricep Push Downs :30 Ring Plank Hold 20 Banded Upright Rows 10 Supine Leg Lifts Strength
Overhead Squats 3-3-3-3-3 *Build to a technically perfect 3 Conditioning AMRAP 8: 6 Alt Db Snatch 50/35 3 Burpee Pull Ups RX+ 70/50, Bar Muscle Ups Strength
EMOM 9: 1) 6ea BB Front Rack Reverse Lunge 2) 12 DB KB Russian Swings 3) :30 Hollow Rock Conditioning With a Partner For Time: 800m Run Together 50 Deadlifts (185/135) split 400m Run Together 50 Wallballs (30/20) split 800m Run Together 21:00 Time Cap Strength
4 Sets: A) 8 Front Squats from floor (60-70% 1RM Power Clean) B) 6 Supinated Strict Pull Ups (weighted if possible) **Rest 1:30 between Conditioning Tabata 20/10 8 Rounds of Each; 1:30 to rest and rotate A) Box Jump Overs 24/20 B) Burpees to Target C) Cal Bike D) DU's *RX+ Bar Facing Burpees; Cal Ski Conditioning
AMRAP 27: 50' 1A OH Walking Lunge 50/35 5ea 1a DB Clean & Jerk 50/35 100m KB Front Rack Carry 10 BB Strict Press 115/75 200m Farmers Carry 20 Push Ups
Strength
BB Bench Press 5-5-5-5-5 *20 UB Russian Swings AHAP between each set Conditioning EMOM 7: 1) 7 Power Cleans @ 50% your 1RM + 1 Push Jerk 2) 6 Power Cleans + 2 Push Jerks 3) 5 Power Cleans + 3 Push Jerks 4) 4 Power Cleans + 4 Push Jerks 5) 3 Power Cleans + 5 Push Jerks 6) 2 Power Cleans + 6 Push Jerks 7) 1 Power Clean + 7 Push Jerks Strength
Sumo Deadlift 4-4-4-4 Conditioning E4M x 4 Row 400/300m 20/15 Pull Ups |
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