CONDITIONING
2000M ROW TIME TRIAL
REST (WHILE OTHER HALF OF GROUP GOES)
500M ROW TIME TRIAL
*NON WORKING GROUP SHOULD FOAM ROLL/MOBILIZE
CONDITIONING
0:00-10:00
AMRAP 10
POWER CLEANS
CHEST TO BAR PULL UPS
3, 6, 9... INCREASE BY 3 EVERY ROUND
STRENGTH
4 SETS OF 5 FRONT RACK BARBELL STEP UP, EACH LEG
COMPLETE A 1:00 PLANK AFTER EACH SET
CONDITIONING
AMRAP 1:00 X 5 SETS
10/8 CAL ROW
MAX THRUSTERS #95/65
REST 1:00
STRENGTH
DEADLIFT
5X3, REST 1:30-2:00 BETWEEN SETS
START FIRST SET AT ~70%
CONDITIONING
AMRAP 15
5 SQUAT SNATCHES #115/85
10 TOES TO BAR
30 DOUBLE UNDERS
STRENGTH
EMOM 10
ODD- 10-8-6-4-2 PUSH JERK, BUIDLING + FROM FLOOR
EVEN- 12 BURPEES OVER BAR
SPEND 5-8 MINUTES TO WARM UP TO 50-60% ON MAX JERK
CONDITIONING
EMOM 40
1- 15 BOX JUMPS
2- 10 SHUTTLE RUNS*
3- 20 RUSSIAN KETTLEBELL SWINGS #53/35
4- MAX CALS ON BIKE ERG
5- REST
SCORE IS TOTAL CALS OVER ALL 8 ROUNDS
*1 SHUTTLE RUN = 25' OUT AND 25' BACK
STRENGTH
5x100' @ HEAVY SLED PULL
LENGTH OF PARKING LOT
*BREAK CLASS INTO GROUPS OF 3 BASED ON SIMILAR LOADS AND HAVE THEM JUST ROTATE THROUGH, WHILE OTHERS GO IS YOUR REST...
SKILL
STRICT PULL UPS
ADV. 5-4-3-2-1 WEIGHTED PULL UPS
BEGIN. 5X4 JUMPING PULL UP WITH :03 NEGATIVE ON EACH REP
REST 1:30 BETWEEN SETS
STRENGTH
BENCH PRESS
5x3, BUILDING
START AROUND 60% AND BUILD
WORKOUT
FOR TIME
4 ROUNDS
75 DU
25 PUSH UPS
SC: 100 SINGLES, PUSH UPS FROM KNEES OR ELEVATE ON BOX/BARBELL