SKILL
PULL UP
5 SETS OF 5
L1 (ADV)- WEIGHTED PULL UP, BUIDLING
L2 (INT)- COMPLETE 3-5 PULL UPS
L3 (BEGIN)- BANDED OR SEATED PULL UP
REST 1:30 BETWEEN SETS
CONDITIONING
EVERY 2:30 X 16 ROUNDS
1- 400M RUN
2- 100M FARMERS CARRY #53/35
3- 100' SLED PULL/OR PUSH
4- 500/400M ROW
STRENGTH
BACK SQUAT
5X5 AT 60%
STAY AT SAME WEIGHT ACROSS ALL SETS
SS WITH :20 COPENHAGEN PLANK ON EACH SIDE
STRENGTH
BENCH PRESS
3X12 AT 60% OF MAX
(LOOK BACK TO 4/28)
STAY AT SAME WEIGHT ACROSS ALL SETS
3RFT
500M ROW
20 HANDSTAND PUSH UPS
CAP 13 MINS
SCALE REPS OR PIKE PUSH UPS ON FLOOR
STRENGTH
CLEAN COMPLEX
5 SETS OF
3 REPS OF COMPLEX (1 POWER CLEAN + 1 SQUAT CLEAN + FRONT SQUAT)
WEEK 1 AT 60% CLEAN MAX (LOOK BACK TO 3/26 or 4/11)
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
PUMP
5 SETS OF;
20 BANDED TRICEP EXTENSIONS
15 DB HAMMER CURLS
10 PLATE HALOS, EACH DIRECTION
REST 1:00
WORKOUT
"FLITHY 50" For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
CONDITIONING
TOTAL REPS/CALS
8 MINUTES AT EACH STATION, 1:00 TO ROTATE
CALORIE ROW
BOX STEP UPS
CALORIE BIKE
BURPEES
CALORIE SKI
STRENGTH/SKILL
EVERY 2:30X5 SETS
5 STRICT PULL UPS
100' FARMERS CARRY, #70/53X2
WORKOUT
"ISABEL"
30 SNATCHES FOR TIME
#135/95
SCALE SUGGESTIONS #115/75 OR #95/65