STRENGTH
FRONT SQUAT 1RM TEST
20M TO ESTABLISH
WORKOUT
EMOM 12
1- 200M STANDING BIKE ERG
2- 20 ALT JUMPING LUNGES (10E)
3- :40 WALLSIT
STRENGTH
5X5 STRICT PRESS
WORKOUT
AMRAP 20
10 TOES TO BAR
20 ALT HANG DB SNATCHES
200M ROW (OR RUN)
#50/35
WORKOUT
AMRAP 20
15 CAL MACHINE
20 ALT HANG DB SNATCHES #50/35
1:00 PLANK
PUMP CASHOUT
3-5 SETS OF
15 BENT OVER DB FLYS
10 BANDED TRICEPS EXTENSIONS
10 DB SKULL CRUSHERS
WORKOUT
FOR TIME WITH PARTNER
40 DEADLIFTS
40 SYNCHRO BURPEES*
50 FRONT SQUATS
50 SYNCHRO BURPEES*
60 SHOULDER TO OH
60 SYNCHRO BURPEES*
RX- MALE #185/135/95, FEMALE #125/95/65
SC- MALE #135/95/65, FEMALE #95/65/45
CONDITIONING
5 ROUNDS FOR QUALITY
1000M BIKE*
25 RUSSIAN KBS
15 KB BOX STEP UPS
#53/35
*500M ROW/SKI
COACHES CHOICE
FOAM ROLL/MOBILITY SESSION
SKILL
PULL UP SPECIFIC WARM UP
THEN
RX- 3 ATTEMPTS AT MAX EFFORT KIPPING/BUTTERFLY PULL UP SET. RECORD LARGEST SET. REST 2:00 BETWEEN ATTEMPTS
SCALE - EMOM 10 OF
O- 5 KIPPING SWINGS
E- 3-5 BANDED STRICT PULL UPS
SKILL
MAX HEIGHT BOX JUMP
WORKOUT
FOR TIME
0-8:00
20 POWER CLEANS
20 BURPEES OVER BAR
100 DOUBLE UNDERS
REST 2:00
STRENGTH
PAUSE PUSH JERK
E2MOM X 5
3 PUSH JERKS WITH A :02 PAUSE IN CATCH
START AT 55% MAX
WORKOUT
EVERY 4:00 X 5
30/25 CAL ROW
20 PUSH UPS
CONDITIONING
"THE 2'S"
2000M ROW
200 DOUBLE UNDERS
2000M RUN
IF NO DU, COMPLETE 300 SINGLES
MODIFY DISTANCE ON ROW/RUN SO YOU CAN COMPLETE THEM IN 15M OR LESS