SKILL
REVIEW KIPPING PULL UPS, SPEND 10:00 WORKING
STRENGTH
EMOM 10
E- 10 PUSH PRESS, FROM FLOOR + BUILD IN WEIGHT
O- 5-10 KIPPING PULL UPS
*SCORE IS HEAVIEST WEIGHT + TOTAL PULL UPS
STRENGTH
FRONT SQUAT WAVES -WK1
3 SETS OF 5-3-1
50-60-70%
WORKOUT
AMRAP 12
200M RUN
10 DB HANG SQUAT CLEANS
20 AB MAT SIT UPS
#50/35S
CONDITIONING
EMOM 12
E- 14/12 CAL ROW
O- 10 DB PUSH PRESS, SHOULD REMAIN UB
FOR TIME
1000M ROW/SKI (BIKE X2)
50 BURPEE BOX JUMP OVERS 24/20"
FOR TIME
WITH A PARTNER
150 THRUSTERS #95/65
300 DOUBLE UNDERS
150 KETTLEBELL SWINGS #53/35
300 DOUBLE UNDERS
4TH OF JULY
"COFFLAND"
6 MINUTE DEAD HANG HOLD (CUMULATIVE)*
*EACH TIME YOU DROP FROM THE BAR PERFORM:
400M RUN
20 PUSH UPS
RX+ 800M RUN + 30 PUSH UPS
CONDITIONING
AMRAP 20
10 SHUTTLE RUNS (25' OUT/BACK)
50 WALKING LUNGES
REST 2:00
THEN
FOR TIME
50 WEIGHTED WALKING LUNGES #35/20X2
STRENGTH
CLEAN COMPLEX
5 SETS OF 1* (1+1+1)
*COMPLEX 1 POWER CLEAN + 1 SQUAT CLEAN + 1 FRONT SQUAT
WEEK 5 AT 85%+ CLEAN MAX
CAN BUILD!
TRY TO REMAIN TNG DURING COMPLEX
REST 2:00-3:00 BETWEEN SETS
SKILL/STRENGTH
STRICT PULL UP REVIEW
ADV- 5X5 WEIGHTED STRICT PULL UPS
INT- 5X3-5 STRICT PULL UPS
BEG- 5X3 JUMPING PULL UP + NEGATIVE