STRENGTH
BENCH PRESS
15M TO BUILD TO HEAVY 1 REP
WORKOUT FOR TIME
21-15-9 PULL UPS
DUMBBELL PUSH PRESS
SKILL
AGILITY LADDER DRILLS
THEN... DOUBLE UNDER REVIEW
WORKOUT FOR TIME
150 DOUBLE UNDERS
1500M ROW
1 MILE RUN
STRENGTH
E2MOM X 6
CLEAN PULL + HANG SQUAT CLEAN + SQUAT CLEAN *BUILDING IN WEIGHT WORKOUT
EMOM 16
1- 12/10 BIKE ERG
2- 6 FRONT SQUATS FROM THE FLOOR #135/95
3- MAX JUMPING SQUATS 4- REST
STRENGTH
EMOM 10:
ODD: :30 FARMERS HOLD
EVEN: :15 HS HOLD/PLANK
CONDITIONING:
4RFT:
200M RUN
30 SIT UPS
20 KBS @ 53/35
Rest exactly 1:00 between rounds
FOR TIME
WITH PARTNER
30 SYNCHRO BURPEES
60 FRONT SQUATS
30 SYNCHRO BURPEES
60 SHOULDER TO OVERHEAD
30 SYNCHRO BURPEES
60 THRUSTERS
BARBELL WEIGHT #95/65
STRENGTH
5X5
TEMPO DEADLIFTS
TEMPO 31X1
WORKOUT
COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 5 MIN. OF;
5 DEADLIFTS
10 CHEST TO BAR PULL-UPS
15 PUSH UPS #155/105
SKILL
EMOM 10
O- 5 FRONT SQUATS
E- 5 BOX JUMPS
BUILD IN HEIGHT AND WEIGHT
WORKOUT
FOR TIME
50-40-30-20-10
WALL BALLS #20/14
DOUBLE UNDERS
STRENGTH
STRICT PRESS
5X5
BUILDING IN WEIGHT
WORKOUT
AMRAP 15
250/200M ROW
10 SHOULDER TO OVERHEAD
10 LATERAL BURPEES OVER BAR #135/95
SKILL
HANDSTAND PUSH UP REVIEW
EMOM 12
1- 200M RUN
2- MAX HANDSTAND PUSH UPS
3- REST
REST 3:00
EMOM 12
1- MAX CALS ON MACHINE
2- 5 WALL WALKS
STRENGTH
PAUSE OHS
5 SETS OF 3 WITH FULL PAUSE IN BOTTOM
WORKOUT
5RFT
10 T2B
10 SQUAT SNATCHES
20 CAL MACHINE #135/95
CAP 22M