STRENGTH CONDITIONING
DEATH BY UPPERBODY
START @ 0 DEATH BY STRICT PRESS #95/65
INCREASE BY 1 REP EVERY MINUTE UNTIL FAILURE
REST 1:00 THEN...
DEATH BY PUSH PRESS
INCREASE BY 1 REP EVERY MINUTE UNTIL FAILURE
SKILL
BAR MUSCLE UP REVIEW
10 MINUTES TO REVIEW PROGRESSIONS
-STATIC BOX SUPPORT HOLD
-KIPPING HIPS TO BAR DRILL
-BMU ON FLOOR WITH FEET ON BOX ASSIST
-JUMPING BMU
STRENGTH
BACK SQUAT 5-3-1, 5-3-1
START AT 70% BUILD EACH SET,
SECOND WAVE SHOULD BE HEAVIER WEIGHTS THAN FIRST
WORKOUT FOR TIME
800/600M ROW
60 AMERICAN KETTLEBELL SWINGS
STRENGTH
EVERY 3:00 x 5 ROUNDS
10 DUAL KB/DB FARMERS LUNGE, ALT LEGS
10 DB BOX STEP UPS
CONDITIONING
2:00 WORK/2:00 REST x 5 SETS
10 DUAL DB HANG POWER CLEANS
10 DUAL DB PUSH PRESS
CONDITIONING WITH A PARTNER
10 ROUNDS FOR TIME*
10 DEVILS PRESS #50'S/35'S
15 TOES TO BAR
*EVERY 5:00 STARTING AT 0:00
PARTNERS MUST COMPLETE A 400M RUN TOGETHER
*SCALE RUN TO TAKE NO LONGER THAN 2:30...
CONDITIONING
FOR TIME
50 DOUBLE UNDERS
40 WALLBALLS #20/14
30 BOX JUMP OVERS
20 GROUND TO OVERHEAD* #135/95
10 BURPEE PULL-UPS
20 GROUND TO OVERHEAD*
30 BOX JUMP OVERS
40 WALLBALLS
STRENGTH
SUMO DEADLIFT
5X3
SUPERSET WITH
25 MEDBALL RUSSIAN TWIST, EACH SIDE
CONDITIONING
EVERY 4:00X5 ROUNDS
25/20 CAL MACHINE
10 DUAL DB BOX STEP UPS*
STRENGTH
STRICT PRESS 5X1
GOAL IS BUILDING TO 1 REP MAX, HEAVIEST OF ALL 5 WEEKS
WORKOUT
5 RFT
500M ROW
15 HANDSTAND PUSH UPS 1
5 BURPEES TO 6" TARGET
SKILL
PISTOL REVIEW
EMOM 6 OF
1- 10 NARROW STANCE SQUATS
2- 3 SINGLE LEG BOX STEP UPS, EACH LEG (ALL RIGHT LEG, THEN ALL LEFT, TRY NOT PUSH OFF FLOOR LEG AND PUT MOST FOCUS ON LEG ON BOX DOING WORK)
STRENGTH CONDITIONING
EMOM 15 MIN
1 - 10 KB GOBLETS SQUATS + 10 KB SUMO DL HIGH PULL
MIN 2 - 10 CAL BIKE SPRINT
MIN 3 - REST CONDITIONING
EMOM 12 -
MIN 1 - 200M RUN