STRENGTH
TEMPO BENCH PRESS
5X1 @ 31X1
START AT 85-90% AND BUILD
WORKOUT
EMOM X 15
1- 6 HANG CLEAN & JERK* BUILD IN WEIGHT
2- MAX HSPU IN MINUTE
3- REST
SKILL
5X3
STIRCT PULL UPS
*BEGINNER WITH BAND
**ADVANCE CAN ADD WEIGHT
CONDITIONING INTERVALS
EVERY 5:00 X 3 ROUNDS
21 DEADLIFTS #225/155
15 BURPEES OVER THE BAR
STRENGTH
BACK SQUAT 5X5
START AT 70% AND BUILD
ACCESSORY
3 SETS OF
15 PRONE BANDED HAMSTRING CURLS
8 WEIGHTED SPLIT SQUATS, EACH LEG
WORKOUT
FOR TIME
STRENGTH
4 SETS
12 SEATED Z PRESS
12 SEESAW ROWS, ARM CONDITIONING
AMRAP 7
7 CAL BIKE OR SKI
7 BURPEES
REST
3 MINUTES
AMRAP 7
7 CAL ROW
CONDITIONING
WITH A PARTNER ON A
25:00 CLOCK BEGIN WITH...
5 ROUNDS OF
25 BACK SQUATS #135/95*
25 DUAL DB BOX STEP OVERS #50S/35S T
HEN IN REMAINING TIME...
AMRAP WALLBALLS #20/14
STRENGTH
HANG POWER CLEANS
5-4-3-2-1
REST 2:00
BETWEEN SETS BUILD IN WEIGHT
CONDITIONING
21-15-9
POWER CLEANS #115/85
BURPEE PULL UP
STRENGTH
EMOM 15
1- 15 DUAL KB FRONT RACK SQUATS
2- :30 WALL SIT
3- 10/8 CAL BIKE
CONDITIONING
EVERY 2:00 X 5 SETS
50 DOUBLE UNDERS
5 WALL WALKS
STRENGTH
12 MINUTES TO COMPLETE
5 SETS OF 2
BEHIND NECK SPLIT JERKS (HANDS IN OHS/SNATCH GRIP, PRIMER FOR OHS)
CONDITIONING
AMRAP 12
50 PUSH UP BUY IN THEN,
AMRAP
SKILL
BARBELL CYCLING CONDITIONING
EMOM 24
1- 6 HANG POWER SNATCHES*
2- PULLING GYMNASTICS (PICK A LEVEL)
3- 200M RUN
4- REST
*BUILD IN WEIGHT ON SNATCH GYMNASTICS
STRENGTH
EVERY :90 X 8 ROUNDS
1 SQUAT CLEAN + 3 FRONT SQUATS BUILDING
WORKOUT
3RFT
400M SUITCASE CARRY
25 KBS
25 GOBLET SQUATS #53/35,
1 KB