STRENGTH
BENCH PRESS
5x4 WITH TEMPO 31X1
START AT 75% AND BUILD
WORKOUT
9/11 TRIBUTE
9 RFT
11 DB SHOULDER TO OH #50/35
11 DB BOX STEP OVERS
SKILL
BARBELL CYCLING
EMOM 10
3 HANG POWER CLEANS,
BUILDING WORKOUT
28-21-15-9 CAL ROW
ALT DB POWER CLEAN #50/35
STRENGTH
BACK SQUAT
7-5-3, 7-5-3
START AT 60% BUILD EACH SET,
SECOND WAVE SHOULD BE HEAVIER WEIGHTS THAN FIRST
WORKOUT
3RFT
21 AMERICAN KBS
15 GOBLET SQUATS
STRENGTH
3 SETS OF
3 TURKISH GET-UPS, EACH ARM
5 WEIGHTED BOX STEP UPS, EACH LEG
*HOLD KB OR DB IN GOBLET POSITION
CONDITIONING
5 RFT
400M RUN
1000M BIKE*
BARBELL WARM UP
THEN
PARTNER CONDITIONING
AMRAP 20 (YOU GO, I GO)
10 HANG POWER CLEANS #115/85
15 PUSH UPS
REST 5:00
DIRECTLY INTO
3RFT
CONDITIONING
3 RFT
400M RUN
15 SQUAT SNATCHES #135/95
20 CHEST TO BAR
ACCESSORY STRENGTH
3-5 SETS OF;
5 HEAVING SNATCH BALANCE OFF RACK
5 ZOTTS PRESS
STRENGTH
5 SETS
10 SINGLE LEG RDL, EACH LEG
20 BANDED GLUTE BRIDGES
WORKOUT
AMRAP 15
300M ROW
10 DUAL DUMBBELL CLEANS
10 BOTTOM HALF BURPEES, HANDS ON DUMBBELLS
STRENGTH
STRICT PRESS
5X3
*GOAL IS TO FINISH HEAVIER THAN 2 WEEKS AGO
WORKOUT
EVERY 2:00 X 5
COMPLETE
1 ROUND 40 DOUBLE UNDERS
10-8-6-4-2 PUSH PRESS
SKILL
PISTOLS
EMOM 6
O- 5 SLOW NEGATIVES ON BOX, EACH LEG E-
:15 BOTTOMS OUT PISTOL HOLD,
EACH LEG
REST 5 MINUTES WORKING ON PISTOLS AND PROGRESSIONS
WORKOUT
SKILL
10 MINS TO BUILD TO HIGHEST BOX JUMP
CONDITIONING
EMOM 10
1- 5 WALL WALKS
2- 10 ALT DB SNATCH* *BUILDING IN WEIGHT REST
5 AMRAP 10
7 CALORIE ROW
7 BURPEES OVER ROWER