STRENGTH
EVERY :90 X 8 SETS
2 PUSH JERK + 1 SPLIT JERK
CONDITIONING
10 ROUNDS OF
25 DOUBLE UNDERS
10 PUSH UPS
SKILL
REVIEW KIPPING PULL UP
CONDITIONING
PART 1
RX - 5 SETS OF MAX EFFORT ATTEMPT KIPPING PULL UPS
REST 1:30 AFTER EACH SET
SC - 5 SETS OF 5 JUMPING PULL UPS WITH A NEGATIVE DESCENT
STRENGTH
12M TO COMPLETE
5 SETS OF
2 FRONT SQUATS, FROM THE FLOOR
POWER CLEAN OR SQUAT CLEAN TO GET BAR OFF FLOOR,
THEN PERFORM YOUR SQUATS
CONDITIONING
EMOM 20
STRENGTH
SINGLE ARM TEMPO STRICT PRESS
31X1
5 SETS OF 8, EACH ARM
SS: 20 ALT JUMPING LUNGES
CONDITIONING
6 ROUNDS FOR TOTAL TIME
100FT SLED PUSH
200M RUN
REST 1:00
CONDITIONING WITH PARTNER
4 ROUNDS FOR TIME*
20 HANG SQUAT SNATCHES #105/75
20 TOES TO BAR
40 BURPEES OVER BAR
*SPLIT WORK
WORKOUT FOR TIME;
21-15 9 DEADLIFTS
STRICT PULL UPS #225/155
STRENGTH 5 SETS OF 5
SINGLE LEG KB RDL, EACH LEG
10 BENCH OVER KB ROWS, EACH ARM
STRENGTH
EMOM
10 EVEN- 10 REV FLYS + 10 TRICEP EXTENSIONS
ODD- 15 JUMPING SQUATS
CONDITIONING
EVERY 4:00 X 6 ROUNDS
25/20 CAL MACHINE PICK 1 OR 2 MACHINES AND WORK ON PUSHING THE PACE.
SKILL/STRENGTH
EMOM 10
3 PUSH PRESS BUILDING, REMAINING TNG
CONDITIONING
AMRAP 12
24 AMERICAN KBS #53/35
12 BOX JUMP OVERS @ 24/20"
SKILL
KIPPING PULL UP REVIEW
THEN
TNG POWER CLEANS
WORKOUT
EMOM X 24
1- 5-10 KIPPING PULL UPS*
2- 5 UB TNG POWER CLEAN (BUILDING)
3- 14/12 CAL ROW
STRENGTH
TEMPO BACK SQUATS 5X3 @33X1
START AT 60% AND BUILD
ACCESSORY
3 SETS OF
:20 SINGLE LEG WALL SIT, EACH SIDE
8 FRONT FOOT ELEVATED SPLIT SQUATS, EACH SIDE + HOLD WEIGHT IN GOBLET