OUTDOOR WORKOUT
"WORLDS TOUGHEST MILE"
AT THE TRACK @ 6AM
FOR TIME
400M BURPEE BROAD JUMP
400M LUNGE
400M BEAR CRAWL
400M RUN
STRENGTH
DEADLIFTS
5X5 BANDED DEADLIFTS WITH TEMPO 1X13
START ~50% MAX
WORKOUT
10 RFT
5 THRUSTERS
10 LATERAL BURPEES
#95/65
CAP 15:00
FOR TIME
25-20-15-10-5
RUSSIAN KBS #53/35
100M RUN AFTER EACH SET
THEN….
25-20-15-10-5
BOX JUMP OVERS 24/20"
100M RUN AFTER EACH SET
THEN….
SKILL
10:00 OF RING MUSCLE UP REVIEW
THEN
EMOM 5 OF;
ADV: 1-3 RING MUSCLE UPS
INT: JUMPING MUSCLE UP
BEGINNER: FLOOR TRANSITIONS/SUPPORT HOLD
STRENGTH
POWER CYCLING -POWER CLEAN AND JERK
4 SETS OF 10, MUST BE TNG
REST 1:00 BETWEEN SETS
WORKOUT
EVERY 2:00 X 5
30 DOUBLE UNDERS
10 TOES TO BAR
STRENGTH
FRONT SQUAT WAVES -WK1
3 SETS OF 5-3-1
55-65-75%
WORKOUT
FOR TIME
1000/800M ROW
50 ALT DB SNATCH #50/35
25 BOX JUMPS 30/24"
CONDITIONING
EMOM 10
O-12/10 CAL MACHINE
E- MAX PUSH UPS
AMRAP 25
400M RUN
40 WALKING LUNGES
20 WALLBALLS
WORKOUT
IN TEAMS OF 3
4 ROUNDS OF
30 PARTNER DEADLIFTS #225/155
30 SYCHRO BURPEES
15 WALL WALKS
STRENGTH
SNATCH COMPLEX
5 SETS OF 1* (1+1+1)
*COMPLEX 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OH SQUAT
WEEK 5 AT 85%+ SNATCH MAX
CAN BUILD!
TRY TO REMAIN TNG DURING COMPLEX
REST 2:00-3:00 BETWEEN SETS