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
STRENGTH 5 SETS OF;
10 BANDED PALLOF PRESS, EACH SIDE
15 SEATED FRONTAL PLATE RASIE
WORKOUT WITH PARTNER
10 ROUNDS EACH FOR TIME
10 WALL BALLS
10 SIT UPS
"YOU GO, I GO",
WORKOUT CONDITIONING
"EVA"
5 ROUNDS FOR TIME
800M RUN
30 KB SWINGS
30 PULL UPS RX -
RUSSIAN SWINGS #70/53
STRENGTH
5 SETS OF 2 PAUSE FRONT SQUATS
BUILDING
PAUSE FOR :03 AT BOTTOM OF EACH REP
CONDITIONING
10 RFT
3 POWER CLEANS
3 SHOULDER TO OH
3 FRONT SQUATS
AMRAP 10
30 DOUBLE UNDERS
10 LUNGES WITH DB OH, ALT ARM EVERY 5 REPS
REST 5:00
AMRAP 10
10 BOX JUMP OVERS
10 DB LUNGES, HOLDING DB IN GOBLET POSITION
REST 5:00
STRENGTH
5 SETS OF
10 BENCH PRESS
DIRECTLY INTO
MAX PUSH UPS*
REST 1:30
START BENCH @ 50% OF MAX
*FROM BENCH TO PUSH UPS THERE SHOULD BE MINIMAL REST
WORKOUT FOR TIME
20 CAL ASSAULT BIKE (NOT AN ERG)
SKILL
ROWING TECHNIQUE
REVIEW - PROPER FORM, DAMPER, SPM, SPLIT TIMES
CONDITIONING
EMOM X 24
1- 6 TNG POWER SNATCH, BUILDING
2- 12 PUSH UPS
3- MAX CAL ROW
4- REST
WORKOUT
WITH A PARTNER
CHAD X1000 FOR TIME
1000 BOX STEP UPS TO A 20"
BOX SPLIT REPS WITH PARTNER
RX IS PERFORMED WEARING A RUCK SCALE BY NOT WEARING ANY WEIGHT/ADJUST HEIGHT OF BOX
STRENGTH
5 SETS OF 3
TEMPO DEADLIFT :03 DESCENT
REST 1:30 AFTER EACH SET
START AT 50% AND BUILD BY FEEL
CONDITIONING
4 ROUNDS FOR QUALITY
1000M BIKE
500M ROW/SKI
STRENGTH
EVERY :90 X 8 SETS
1 SQUAT CLEAN
+ 2 PUSH JERKS
BUILDING WORKOUT WITH PARTNER
FOR TIME 50-40-30*
THRUSTERS
SYNCHRO BURPEES OVER THE BAR #95/65