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Strength
5-5-3-3 Back Squat *Start at 85-90% of last weeks heaviest set of 4. Build each set Conditioning AMRAP 12 2-4-6-8, etc DB Hang Clean 50/35 DB Front Squat T2B
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Conditioning
"Dorie" AMRAP 20 w/a Partner Buy In: 100m EA Farmer Carry 72/53 Then: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) While Partner B performs: Max Wall Ball Shots (20/14 lb) Partners rotate each round until team completes 150 Wall Balls Then, in time remaining: AMRAP of the 15/10/5 rep rounds above (one partner working at a time) Skill Work
15:00 Handstand Skill RX- 6 Sets of 3-5 Eccentric Only HSPU- 5 Sec Descent L2- 6 Sets of :30-:45 HS Hold L1- 6 Sets of 3-5 Wall Facing Climbs w/2ea Shoulder Tap on Wall Strength Deadlift 5x5 @ 75-85% (can build if speed and position is good) Active Recovery
E3M x 5 15/12 Cal Row 12 Russian KB Swings 9 Burpees Accessory Work 5 RFQ 15 Bicep Curls 12 Banded Tricep Push Downs 9 Arnold Press Strength
4 Sets 8-10 Strict Pull Ups (Weighted if you can do 5+ UB) 8-12 DB Reverse Flyes 15 Supine DB Pull Overs Conditioning AMRAP 8 4 Hang Power Cleans 155/105 8 Box Jumps Strength
6-6-4-4 Back Squat *Add 5-10lbs each set from last week Conditioning For Time 30-20-10 Alt DB Snatch 50/35 Alt Goblet Lunge Row Cal Time Cap 15:00 Strength
6-6-4-4 Strict Press Pair with 5ea Half Kneeling Front Rack Rotations *Heavier than last week Conditioning E3M x 4 AMRAP 2 5 Burpees over the Bar 10 Push Press 135/95 ME DU's Score is total DU's Conditioning
"Emily" 10 Rounds for Time w/a Partner 30 Double-Unders 15 Pull-Ups 30 Air Squats 100 meter Sprint Alt partner each round Cool Down 3 RFQ 3ea 90/90 Thoracic Sweep 5ea Sidelying Shoulder IR/ER :30 Child's Pose Skill Work
15:00 Handstand Skill RX- 5-7 Sets of 3-5 Eccentric Only HSPU- 5 Sec Descent L2- 5-7 Sets of :20-:35 HS Hold L1- 5 Sets of 3-5 Wall Facing Climbs w/3 sec pause at wall Strength Deadlift 4x8 at 75-80% Active Recovery
For Time 800m Run 40 Abmat Sit Ups 600m Row 30 Hand Release Push Ups 40 Cal Bike 20 Abmat Sit Ups 200m Farmer Carry 10 Weighted Push Ups |
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