STRENGTH
5X4 *SETS
STRICT PRESS
WEIGHTS SHOULD BE HEAVIER THAN 2 WKS AGO
WORKOUT
5 ROUNDS FOR TIME
24 AIR SQUATS
16 BAR FACING BURPEES
8 SHOULDER TO OH
4 THRUSTERS
SKILL
DIPS REVIEW PROGRESSIONS
EMOM X 10
O- 5 DIPS*
E- 10 SINGLE ARM DB ROWS, EACH ARM
*IF EFFICIENT AT DIPS, CAN DO WEIGHTED
WORKOUT
3 RFT
STRENGTH
OHS
E2MOM,
COMPLETE A SET
10-8-6-4-2
WORKOUT
EVERY 6:00x 3 ROUNDS
400M RUN
20 ALT DB SNATCH
10 TOES TO BAR #50/35
CONDITIONING
EMOM 10
1- 10 BURPEE DEADLIFTS
2- 15/12 CAL ROW
REST 5:00
EMOM 10
1- 10 BENTOVER ROWS
2- 12/10 CAL SKI
REST 5:00
EMOM 10
WORKOUT
CHIPPER FOR TIME
400M RUN
30 OVERHEAD SQUATS
25 BURPEES OVER BAR
20 HANG SNATCHES
15 WALL WALKS
20 HANG SNATCHES
25 BURPEES OVER BAR
30 OVERHEAD SQUATS
400M RUN #95/65
STRENGTH
5 SETS OF
10 WEIGHTED HIP THRUSTS
10 KNEELING LANDMIND PRESS, EACH LEG WORKOUT
AMRAP 10
5 DEVILS PRESS
10 DUAL DB BOX STEP OVERS
15 BOX JUMPS
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