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
STRENGTH
MUSCLE SNATCH
5-4-3-2-1 REPS SHOULD BE BUILDING AND REMAIN TNG
WORKOUT
"ISABEL"
30 SNATCHES FOR TIME #135/95
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
STREGNTH
EMOM 15
1- 10 DB FLOOR PRESS
2- 10 DB RDL
3- 30 RUSSIAN TWISTS
WORKOUT
AMRAP 10
30 DOUBLE UNDERS (60 SU)
15 DUAL DB HANG CLEANS #50/35'S
STRENGTH
SPLIT JERK WITH :02 PAUSE IN CATCH
5X3
BUILDING WORKOUT
3 RFT
500M ROW
15 SHOULDER TO OH #135/95
5 WALL WALKS
SKILL
10 MINS TO ESTABLISH HEAVY 1 REP TURKISH GET UP
STRENGTH CONDITIONING
AMRAP 20
20 ALT HANG POWER SNATCHES #50/35
15 BURPEES OVER DB
10 TOES TO BAR