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
WORKOUT "PARTNER KELLY"
5RFT 400M RUN TOGETHER
30 BOX JUMPS
30 WALLBALLS
24/20", #20/14 * SPLIT WORK
STRENGTH 12M TO ESTABLISH
MAX POWER CLEAN + HANG POWER CLEAN + JERK
WORKOUT
EVERY 3:00 X 5 ROUNDS
15/12 CAL MACHINE
15 SHOULDER TO OH #95/65
AMRAP WALL WALKS SCORE IS WALL WALKS
STRENGTH
5 SETS OF;
5 DEADLIFTS 20 ALTERNATING KB SEE-SAW ROWS
REST 1:30 BTW
WORKOUT
30-20-10
DB BOX STEP UPS
SIT UPS #50/35 X 1
STRENGTH EMOM 10
4 HANG POWER SNATCHES
WORKOUT EVERY 5:00 X 3 ROUNDS
15/12 CAL BIKE
20 ALT DB SNATCHES
10 TOES TO BAR
#50/35 SCORE IS SLOWEST ROUND