STRENGTH
PAUSE PUSH JERK
E2MOM X 5
3 PUSH JERKS WITH A :02 PAUSE IN CATCH
START AT 55% MAX
WORKOUT
EVERY 4:00 X 5
30/25 CAL ROW
20 PUSH UPS
CONDITIONING
"THE 2'S"
2000M ROW
200 DOUBLE UNDERS
2000M RUN
IF NO DU, COMPLETE 300 SINGLES
MODIFY DISTANCE ON ROW/RUN SO YOU CAN COMPLETE THEM IN 15M OR LESS
STRENGTH
15M TO BUILD TO A HEAVY IN THE COMPLEX
SQUAT CLEAN + HANG SQUAT CLEAN + 2 JERKS
FOR TIME
WITH PARTNER
75 DEADLIFTS #155/105
100 BOX JUMPS
125 WALL BALLS
STRENGTH
POWER CYCLING -POWER SNATCH
4 SETS OF 6, MUST BE TNG
REST 1:00 BETWEEN SETS
LAST WEEK OF CYCLING, TESTING NEXT WEEK!
CONDITIONING
5 SETS
200' LIGHT SLED PUSH*
1:00 LOW PLANK
*DOWN AND BACK PARKING LOT
CONDITIONING
1:00 ON/1:00 OFF X 10 ROUNDS
MAX CAL ROW
SKILL
MUSCLE UP REVIEW
15 MINUTES
WORKOUT
AMRAP 20
100' DB FARMERS CARRY
10 DB SHOULDER TO OH
10 BURPEES
10 PULL UPS*
#50X2/35X2
*RX+ 5 BAR MUSCLE UPS
STRENGTH
DEADLIFTS
5X3 BUILDING
END HEAVIER THAN 2 WEEKS AGO
WORKOUT
AMRAP 15
3, 6, 9, 12…
AIR SQUATS
ABMAT SIT-UPS
RUSSIAN KETTLEBELL SWINGS
#53/35
STRENGTH
FRONT SQUAT WAVES -WK7
3 SETS OF 2-1-1
80-90-95+%
WORKOUT
EVERY 3:00X 4 ROUNDS
12/10 CAL BIKE
20 JUMPING LUNGES
:30 WALL SIT
OUTDOOR WORKOUT
IN TEAMS OF 3
FOR TIME
300 KB GOBLET SQUATS
100 HILL RUNS
SPLIT THE REPS HOW EVER YOU NEED, ONLY 2 PEOPLE WORKING AT A TIME
#53/35