STRENGTH
BACK SQUAT
3X8
START AT 60-65% AND BUILD
REST 2-3 MINUTES BETWEEN SETS
CONDITIONING
FOR TIME
150 AMERICAN KBS
#53/35
STRENGTH
PUSH JERKS
5X3
CONDITIONING
AMRAP 2:00 X 5 SETS
200M RUN
10 DB PUSH PRESS #50/35'S
MAX TOES TO BAR IN REMAINING TIME
REST 1:00 BETWEEN SETS
*SCORE IS TOTAL TTB
SKILL
10-15 MINUTES OF RING MUSCLE UP REVIEW
- SUPPORT HOLDS
- FALSE GRIP
- FLOOR DRILL
- JUMPING
CONDITIONING
EVERY 5:00 X 5 ROUNDS
1000M BIKE OR 500M ROW
30 ALT. KBS
20 PUSH UPS
CORE CASH OUT
:40 ON/:20 OFF X 10
1- PENGUIN CRUNCHES
2- SINGLE LEG ALT V-UPS
STRENGTH
4 ROUNDS FOR QUALITY
10 SINGLE LEG RDL, EACH LEG
50’ SLED PUSH @HEAVY
20 SUPERMAN ROCKS
STRENGTH/CORE
5 SETS OF
:30 HEAVY BARBELL FRONT RACK HOLD*
:30 HEAVY DB SUITCASE HOLD
40 WEIGHTED RUSSIAN TWIST
REST 1:30
*CAN SUB BARBELL HOLD FOR KB FRONT RACK HOLD
STRENGTH
POWER SNATCH
3-3-2-2-1-1
REPS SHOULD BE TNG
WORKOUT
5 RFT
5 DEADLIFTS
10 BAR FACING BURPEES
#275/185
SKILL
KIPPING HANDSTAND PUSH UPS REVIEW
THEN
EMOM 5
6-8 HSPU
BEG- PIKE PUSH-UP ON BOX FINDING TRIPOD
INT- HSPU TO MAT/NEGATIVES + GETTING INTO POSITION
ADV- 8 REPS @ RX/DEFICIT
STRENGTH
5X3 FRONT SQUATS FROM FLOOR
*GOAL IS HEAVIER 2 WEEKS AGO
WORKOUT
ON A 10:00 CLOCK
500M ROW
40 THRUSTERS #95/65
MAX PULL UPS IN REMAINING TIME