STRENGTH
EVERY 2:30 X 6
10 ALT. FRONT RACK* STEP UPS
*CAN USE A BARBELL OR DUAL DUMBBELLS
**BUILD IN WEIGHT WITHOUT COMPROMISING FORM
CONDITIONING
EVERY 4:00 X 5
20/15 CAL MACHINE
STRENGTH
BENCH PRESS
5 SETS OF 5 WITH TEMPO 31X1
BEGIN AT 70% OF 1RM AND BUILD
WORKOUT
"NICOLE"
20M AMRAP
400M RUN
MAX UNBROKEN PULL UPS
SKILL
REVIEW FREESTANDING HANDSTAND & HANDSTAND WALKING
THEN 10 MINS TO EXPLORE
FREESTANDING PROGRESSIONS
STRENGTH
FOR TIME
21-15-9
HANG POWER SNATCH #95/65
STRENGTH
1+1/4 FRONT SQUATS
5 SETS OF 3 REPS
BUILD IN WEIGHT
WORKOUT
500M ROW
5 BEAR COMPLEX
15 LATERAL BURPEES #115/85
PUMP
5 SETS
10 FRONT FOOT ELEVATED SPLIT SQUAT, EACH LEG
WHILE HOLDING KB IN GOBLET
10 BENT OVER ROWS, EACH ARM
4 SETS
15 REV FLYS
15 HAMMER CURLS
WORKOUT
WORKOUT WITH A PARTNER
4 RFT
400M FARMERS CARRY*
400M RUN
40 DB HANG CLEAN & JERKS** *
CARRY WITH DUAL KB #53/35,
SWITCH CARRYING AS NEEDED
**DB HANG CLEAN AND JERK SINGLE #50/35 DB,
STRENGTH
DEADLIFTS 5X3 (BUILD IN WEIGHT)
SUPERSET
:45 PLANK HOLD
WORKOUT
"JUMPING KAREN"
15 MIN TIME CAP
150 WALL BALLS FOR TIME*
CONDITIONING
EMOM 15
1- 15 KB SWINGS
2- 30 DOUBLE UNDERS
3- 5-10 KIPPING PULL UPS
REST 5 MINS
EMOM 10
1- 5 SHUTTLE RUNS (25' DOWN & BACK =1)
2- 15/12 CAL BIKE ERG
STRENGTH
5X4 *SETS
STRICT PRESS
WEIGHTS SHOULD BE HEAVIER THAN 2 WKS AGO
WORKOUT
5 ROUNDS FOR TIME
24 AIR SQUATS
16 BAR FACING BURPEES
8 SHOULDER TO OH
4 THRUSTERS
SKILL
DIPS REVIEW PROGRESSIONS
EMOM X 10
O- 5 DIPS*
E- 10 SINGLE ARM DB ROWS, EACH ARM
*IF EFFICIENT AT DIPS, CAN DO WEIGHTED
WORKOUT
3 RFT