STRENGTH
4 ROUNDS FOR QUALITY
10 SINGLE LEG RDL, EACH LEG
50’ SLED PUSH @HEAVY
20 SUPERMAN ROCKS
STRENGTH/CORE
5 SETS OF
:30 HEAVY BARBELL FRONT RACK HOLD*
:30 HEAVY DB SUITCASE HOLD
40 WEIGHTED RUSSIAN TWIST
REST 1:30
*CAN SUB BARBELL HOLD FOR KB FRONT RACK HOLD
STRENGTH
POWER SNATCH
3-3-2-2-1-1
REPS SHOULD BE TNG
WORKOUT
5 RFT
5 DEADLIFTS
10 BAR FACING BURPEES
#275/185
SKILL
KIPPING HANDSTAND PUSH UPS REVIEW
THEN
EMOM 5
6-8 HSPU
BEG- PIKE PUSH-UP ON BOX FINDING TRIPOD
INT- HSPU TO MAT/NEGATIVES + GETTING INTO POSITION
ADV- 8 REPS @ RX/DEFICIT
STRENGTH
5X3 FRONT SQUATS FROM FLOOR
*GOAL IS HEAVIER 2 WEEKS AGO
WORKOUT
ON A 10:00 CLOCK
500M ROW
40 THRUSTERS #95/65
MAX PULL UPS IN REMAINING TIME
STRENGTH
4 SETS OF
6 BOX STOP UPS, EACH LEG*
20 HOLLOW ROCKS
REST 1:30
*HOLD KB IN GOBLET POSITION
STRENGTH
EMOM 10
O- 10 DB Z-PRESS
E- :20 PARALETTE/BOX L-SIT HOLD
PARTNER WORKOUT
AMRAP 20
YOU GO, I GO
9 BOX JUMPS 24/20"
7 PUSH PRESS #115/75
5 TOES TO BAR
STRENGTH
SQUAT SNATCH WITH PAUSE AT KNEE + SQUAT SNATCH
5X 1+1
BUILDING
CONDITIONING
FOR TIME
9-15-21
OVERHEAD SQUAT #95/65
CHEST TO BAR
SCALE> #65/35, JUMPING C2B