Blog

BACK SQUAT
5X3 WITH A :02 PAUSE AT BOTTOM
FIRST SET SHOULD BEGIN AROUND 65-70%

HSPU REVIEW
EMOM 10
O- 5-8 HSPU
E- 5 DUAL DB CLEAN AND JERK, BUILDING

CARDIO PARTY

BODYWEIGHT CONDITIONING
3 SETS FOR QUALITY*
3:00 ROW
3:00 BIKE
1:00 SINGLE UNDERS
*HALF OF GROUP ON BIKE, HALF ON ROW AND SWITCH AT 3:00 MARK

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

SKILL 
FREESTANDING HANDSTAND HOLDS
12:00 MINUTES TO PRACTICE

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