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
STRENGTH
5x100' @ HEAVY SLED PULL
LENGTH OF PARKING LOT
*BREAK CLASS INTO GROUPS OF 3 BASED ON SIMILAR LOADS AND HAVE THEM JUST ROTATE THROUGH, WHILE OTHERS GO IS YOUR REST...
SKILL
STRICT PULL UPS
ADV. 5-4-3-2-1 WEIGHTED PULL UPS
BEGIN. 5X4 JUMPING PULL UP WITH :03 NEGATIVE ON EACH REP
REST 1:30 BETWEEN SETS
STRENGTH
BENCH PRESS
5x3, BUILDING
START AROUND 60% AND BUILD
WORKOUT
FOR TIME
4 ROUNDS
75 DU
25 PUSH UPS
SC: 100 SINGLES, PUSH UPS FROM KNEES OR ELEVATE ON BOX/BARBELL
WORKOUT INTERVALS
EVERY 4 X 4 ROUNDS
20/15 CAL ROW
12 HANG POWER CLEANS
9 BURPEE BOX JUMP OVERS
#115/75
*SCORE IS SLOWEST ROUND
SKILL
12 MINUTES OF
WALL FACING HANDSTAND PUSH-UPS
ADV. WALL FACING TO FLOOR/MAT
BEGIN. PIKE PUSH UPS
ONCE PROGRESSIONS HAVE BEEN REVIEWED,
PERFORM EMOM 5 OF 5 REPS AT BEST SUITABLE OPTION
STRENGTH
FRONT SQUATS
5X5
BUILDING, SPEND ABOUT 5-8 MINUTES PRIOR BUILDING TO OPEING WEIGHT
WORKOUT
AMRAP 12
5 PULL UPS
10 HANGING KNEE RAISES
15 GOBLET SQUATS
#53/35
STRENGTH
EMOM 10
O- 10 BANDED DEADLIFTS*
E- 100' FARMERS CARRY
*FOCUS IS FORM AND SPEED
WORKOUT
AMRAP 20
20 KB SWINGS
20 BOX JUMPS
20 CAL MACHINE
#53/35
WORKOUT
WITH A PARTNER
5 ROUNDS FOR TIME
400M PARTNER RUN
15 PULL UPS
15 DEVILS PRESS
15 DB BOX STEP OVERS