SKILL
BARBELL CYCLING CONDITIONING
EMOM 24
1- 6 HANG POWER SNATCHES*
2- PULLING GYMNASTICS (PICK A LEVEL)
3- 200M RUN
4- REST
*BUILD IN WEIGHT ON SNATCH GYMNASTICS
STRENGTH
EVERY :90 X 8 ROUNDS
1 SQUAT CLEAN + 3 FRONT SQUATS BUILDING
WORKOUT
3RFT
400M SUITCASE CARRY
25 KBS
25 GOBLET SQUATS #53/35,
1 KB
STRENGTH EMOM 15
1- 10 BARBELL HIP THRUSTS*
2- 15 RUSSIAN KBS
3- 7/7 SINGLE LEG RDL
*BUILD IN WEIGHT
CONDITIONING
"ANNIE"
FOR TIME
50-40-30-20-10
DOUBLE UNDERS
CONDITIONING
AMRAP 15
5 DEADLIFTS
10 OHS
15 TOES TO BAR
#95/65
IMMEDIATELY INTO...
6 MINUTES TO ESTABLISH
HEAVIEST COMPLEX
STRENGTH
EVERY 2:00 X 5
10 DB HANG CLEANS
10 DB SQUATS
CONDITIONING
FOR TIME
100 WALLBALLS
100 BOX JUMP OVERS
100/80 CAL ROW
STRENGTH
TEMPO BENCH PRESS
5X2 @ 31X1 START AT 80-85% AND BUILD
WORKOUT
EVERY 3:00 X 5
40 DOUBLE UNDERS
10 SHOULDER TO OH #115/75
10 BURPEES OVER THE BAR
SKILL
FREE STANDING HANDSTAND PRACTICE
HEADSTAND,
CROW POSE,
ASSISTED HS,
WALL HS, ETC.
REVIEW
ROWING TECHNIQUE
THEN
WORKOUT FOR TIME
STRENGTH
BOTTOMS UP FRONT SQUATS
5X3 BUILD IN WEIGHT
CONDITIONING
4 ROUNDS FOR TIME
RX-
10 FRONT SQUATS #185/125
5 RING/BAR MUSCLE UPS*
INTERMEDIATE-
STRENGTH
5 SETS 10 BENCH PRESS*
15 BANDED TRICEP EXTENSIONS
1:00 PLANK
*BUILD IN WEIGHT
AMRAP 12
30 DOUBLE UNDERS
20 SIT UPS
10 CAL MACHINE
STRENGTH CONDITIONING
FOR TOTAL TIME WITH PARTNER
21-18-15 DEADLIFTS #135/95
BURPEE BOX JUMP OVER
REST 1:00,
THEN...
15-12-9 DEADLIFTS #185/125
DUAL DB BOX STEP OVERS #50'S/35'S