SKILL BAR MUSCLE UP PROGRESSIONS
EMOM 10
ODD- 10 BANDED PVC LAT PULLDOWNS
EVEN- 10 DEFICIT PUSH UPS
WORKOUT FOR TIME
800M RUN
30 BAR MUSCLE UPS
800M RUN
STRENGTH - WEEK 3
BACK SQUAT 5X5 AT 70%
REST 2-3 MINUTES BETWEEN SETS
WORKOUT
2:00 WORK/1:00 REST X 5 ROUNDS
250M ROW
10 GOBLET SQUATS
AMRAP AIR SQUATS SCORE IS TOTAL AIR SQUATS
POWER HOUR-ISH
MINUTES 0-10 ODD
10 BANDED PRESS + 5 BOOTSTRAPERS
EVEN - 3 INCHWORM + PIKE MINUTES
MINS 12-22
ODD - 10 DUAL Z-PRESS
EVEN - 15 WALLBALLS #20/14
PARTNER WORKOUT AMRAP 25
500M ROW
MAX BEAR COMPLEX #115/75
SCORE IS TOTAL BEAR COMPLEXES COMPLETED IN 20M.
1 BEAR COMPLEX - CLEAN + FRONT SQUAT + SHOULDER TO OH + BACK SQUAT + SHOULDER TO OH
STRENGTH
OVERHEAD SQUAT
5-4-3-2-1 BUILDING IN WEIGHT
WORKOUT
AMRAP 10 2, 4, 6, 8....
DEVILS PRESS
HANDSTAND PUSH-UPS
ASSCENDING REPS BY 2 EACH ROUND #50X2/#35X2
STRENGTH
EVERY 2:00 X 10 ROUNDS
5 DEADLIFTS + 5 BOX JUMPS*
*START AROUND 50% **BUILD IN HEIGHT ON DL + BJ
CONDITIONING
5 ROUNDS FOR TIME
25/20 CAL MACHINE
20 RUSSIAN KBS
STRENGTH EMOM 10
5 HANG POWER CLEANS WORKOUT
EMOM 10 1 ROUND OF "CINDY" CINDY IS;
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
SKILL DOUBLE UNDER CLINIC
WORKOUT
AMRAP 20
200M RUN
100M DUAL KB FARMERS CARRY
#70X2/53X2
STRENGTH - WEEK 2
BACK SQUAT
5X5 AT 65%
REST 2-3 MINUTES BETWEEN SETS
WORKOUT FOR TIME
50 BURPEES OVER BAR
STRENGTH
EMOM 18
1 - 30 DOUBLE UNDERS
2 - 10 BENCH PRESS (~50%+)
3 - 250/200M BIKE WORKOUT
AMRAP 10
10 AMERICAN KBS
5 STIRCT PULL UPS