STRENGTH
5X2 FRONT SQUATS FROM FLOOR
*GOAL IS HEAVIER 2 WEEKS AGO
WORKOUT
3RFT
30 WALLBALLS #20/14
30 BOX JUMP OVERS 24/20"
SKILL
HSPU REVIEW
12 MINUTES TO EXPLORE PROGRESSIONS
WORKOUT
EVERY 4:00 X 4 ROUNDS
300M ROW
10 HANG POWER SNATCH #75/55
MAX HSPU IN REMAINING TIME
REST 1:00
STRENGTH
DEADLIFTS
EMOM 10
O- 5 DEADLIFTS WITH FULL PAUSE BETWEEN REPS
E- 15 SIT UPS
CONDITIONING
AMRAP 20
200M RUN
10 BURPEE PULL UPS
CONDITIONING
WORKOUT
5 RFQ
500M ROW
1000M BIKE
25 BURPEES
REST 1:00
SHOULD BE COMPLETED AT A MODERATE INTENSITY, 70% ACROSS ALL ROUNDS
CONDITIONING
AMRAP 8
10 DUAL DB DEADLIFTS
100' FARMERS CARRY
10 DUAL DB BOX STEP UPS
REST 3:00
AMRAP 8
12 ALT DB HANG SNATCH
12 BOX JUMP OVERS
REST 3:00
STRENGTH
BACK SQUAT
3X8
START AT 60-65% AND BUILD
REST 2-3 MINUTES BETWEEN SETS
CONDITIONING
FOR TIME
150 AMERICAN KBS
#53/35
STRENGTH
PUSH JERKS
5X3
CONDITIONING
AMRAP 2:00 X 5 SETS
200M RUN
10 DB PUSH PRESS #50/35'S
MAX TOES TO BAR IN REMAINING TIME
REST 1:00 BETWEEN SETS
*SCORE IS TOTAL TTB
SKILL
10-15 MINUTES OF RING MUSCLE UP REVIEW
- SUPPORT HOLDS
- FALSE GRIP
- FLOOR DRILL
- JUMPING
CONDITIONING
EVERY 5:00 X 5 ROUNDS
1000M BIKE OR 500M ROW
30 ALT. KBS
20 PUSH UPS
CORE CASH OUT
:40 ON/:20 OFF X 10
1- PENGUIN CRUNCHES
2- SINGLE LEG ALT V-UPS