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Conditioning
E4M x 7 :30 Ski or Row for Highest Watts **Rest Score is LOWEST watts in a round
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Strength
3 Sets: 8-12 DB Bench Press 12-15 Rower Pike Ups :30 Superman Hold Conditioning 6 Sets: 25' Rebounding Broad Jumps 200m Run -3:00 Rest Between- Strength
E3M x 6 6ea BB Backrack RFESS Immediately into... 6 Jumping Lunges Conditioning 3 Rounds: 1 Min Max Hand Release Push Ups 1 Min Max KB Swings 1 Min Max Single DB Box Step Ups 50/35 24/20” 1 Min Max Double Unders 1 Min Rest Strength
3 Sets: 8-12 Inverted Row (barbell) 12-15 DB Reverse Fly :30 HS Hold Conditioning 12 x Bike :15 on/:45sec off 5 people per bike- conga style, switch ev :15. Strength
E3M x 6 3 Deadlifts at 75-85% Conditioning 2:00 on/2:00 off x 3 Rounds 1 Round of DT AMRAP Rope Climbs DT: 12 Deadlifts 9 Hang Power Cleans 6 S2OH *Use a weight that allows you to finish DT <1:15 Conditioning
For Time: 200m Mid Run 50' Broad Jumps Distance Shuttle (100m-200m-100m) 50' Walking Lunges 200m Farmer Carry 50' Plate Push Distance Shuttle (100m-200m-100m) 20:00 Time Cap Conditioning
Teams of 2 AMRAP 25: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Cal Bike 6 Wallballs (20/14) 6 Kettlebell Swings (53/35) 6 Cal Bike 9 Wallballs (20/14) 9 Kettlebell Swings (53/35) 9 Cal Bike ... Climb By 3's Each Round *Athletes Switch After Completing Full Rounds **For Example** Athlete 1: 3-3-3 Athlete 2: 3-3-3 Athlete 1: 6-6-6 Athlete 2: 6-6-6 " Strength
10-10-8-8 BB SLRDL (ea) Ring Push Up Conditioning 3 Rounds: 2 Min Row 2 Min Power Snatch 75/55 2 Min Russian KB Swings 50/35 2 Min Rest Strength
3 Sets: 6-12 Strict SupinatedPull-Ups 16 Plank w/ Arm Reach :45 DB OH Hold Conditioning 10x :20on/1:20 off 25' Shuttle Run Conditioning
AMRAP 7 21 DU's 10 Burpees -Rest 5:00- AMRAP 7: 14 Alt DB Snatch 10 Burpees -Rest 5:00- AMRAP 7 7 T2B 10 Burpees |
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