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Strength
L-Sit Supinated Pull Up 6-6-4-4 *Pair with 3 Low Ring Muscle Up Negatives after each set www.youtube.com/watch?v=WKf1PfMqfmU Conditioning E3M x 5 3/2 Bar Muscle Ups 15 Wallballs 20/14
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Strength
Deficit Push Up 10-10-8-8 *Pair with :20 L-Sit after each set Conditioning 4 RFT: 12 T2B 21 Box Jump Overs 12 S2OH 135/95 15:00 Time Cap *RX+ 155/115 Strength
AMRAP 10: :30 Bar Hang :45 Handstand Hold :60 Deadlift Hold @ 50% *3 Burpees every time you break Conditioning AMRAP 20: 100m Farmers Carry 70/53 200m Run 300m Row Strength
10x2 Front Squat @75-80% Conditioning KB Fran: 21-15-9 Double KB Thruster 53/35 Pull-Ups *9:00 Time Cap *RX+ C2B Pull Ups Strength
Deficit Deadlift 3-3-3-3 *Complete 6ea Dynamic Calf Stretch between sets Conditioning 3 Rounds: 1 Minute Burpees 1 Minute Hang Power Snatch (75/55) 1 Minute Erg Cal 1 Minute HS Walk 1 Minute Rest Strength
Strict C2B Superset with 4 Russian push ups 8-8-6-6 youtu.be/DV8sCvwqi0c Conditioning 5-4-3-2-1 Rope Climb 50 DU's Between Each Set Time Cap 10:00 Strength
4 sets: A) 6ea Front Rack BB Reverse Lunge B) 8 DB Strict Press Conditioning 40-30-20-10 Deadlift @ 40% 1RM WB 20/14 Time Cap 16:00 Conditioning
Run 1 Mile Then, 21-15-9 American KBS 72/53 Sit Up Run 1 Mile *RX+ GHD Sit Up Time Cap 35:00 Strength
E2M x 5 5 BB bent over row + 5ea SL BBRDL Conditioning 2 RFR: AMRAP 5 100ft SA OH Walking Lunges in 25′ sections (50/35lb) 30 Single DB Box Step Ups (50/35) Max Handstand Push-Ups – rest 5 minutes – *Set your box so your thigh is parallel to the ground. RX+ Strict HSPU Strength
Ring Dip :02 hold at top 8-8-6-6 *Superset with 4 Hip to Ring Swings Conditioning AMRAP 13: 13 Hand Release Push Ups 13 Power Cleans 115/75 13 BB S2OH 115/75 |
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