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Strength
5-5-3-3 Strict Press Pair with 5ea Half Kneeling Front Rack Rotations Conditioning 3 RFT 3 Rounds 10 Power Snatch 95/65 30 DU's 3:00 Rest
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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 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% |
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