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Conditioning
W/a partner: 16 RFR (switch partners every round) AMRAP 2:00 15/10 Cal Row 10 Arm Extension Push Ups ME MB Cleans Cool Down 1:00ea Rack Pec Stretch 1:00 Child's Pose Belly Breathing
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Strength + Conditioning
3 RFT 21 Burpees 15 Hang Power Snatch 95/65 9 Overhead Squats Rest 5:00 For Time 63 Burpees 45 Hang Power Snatch 27 Overhead Squats Time Cap 35:00 for all work Cool Down 1:30ea Bretzel Stretch 1:00 Supine Belly Breathing Strength
3-3-3-3-3 Deadlift 80-90% e1RM Conditioning AMRAP 15 2000m Row 100 DUs 50 Box Jumps Strength
E3M x 6 1 Hang Squat Clean + 1 Full Clean + 1 Pause Front Squat (:03) Conditioning 3 RFR 1:00 Back Squats 115/75 1:00 Pull Ups 1:00 Rest Strength
8-8-10-10 DB Push Press 10-10-12-12 Banded Pull Apart Conditioning 5 RFT 15 Wallballs 20 Abmat Situps Time Cap 12:00 Strength
3 AMRAP Sets: :30s left leg hip thrust :30s right leg hip thrust :30s double leg hip thrusts Rest 2 min between sets Conditioning 8 Rounds 30 side to side hops 15 jumping prisoner good mornings Conditioning
12 Rounds 100m sprint AFAP Rest 2 minutes between efforts Bonus :30s on/:30s off until 150 reps of sit ups Strength
4 sets 12 jump lunges :20s right leg lunge hold 12 jump lunges :20s left leg lunge hold Conditioning 4 RFT: 30 air squats 30 alternating single leg V Ups Strength
5 Sets Max Push Ups at Tempo 31X1 Conditioning 15 down to 1 Burpees Mtn. Climbers (L/R = 1) Conditioning
12 Days of Octane 1 Muscle Up (C2B) 20 DUs 3 MB Cleans 4 Rainbow Slams 5 Box Jumps 6 T2B 7 Squat Cleans 95/65 8 Alt BB Front Rack Lunges 9 BB SDHP 10 Alt DB Box Step Ups 11 DB S2OH 12 DB Devils Press -perform like the song: 1, 2+1, 3+2+1, 4+3+2+1, etc |
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