STRENGTH
BACK SQUAT
3-3-2-2-1-1
START AROUND 70% AND BUILD THROUGH SETS
WORKOUT FOR TIME
500M ROW
40 FRONT RACK LUNGES #95/65
50 BURPEES
STRENGTH
5 SETS
10 BARBELL FRONT RACK LUNGES, ALT LEGS
10 TEMPO PUSH UPS (:03 NEGATIVE)
REST 1:30
WORKOUT
AMRAP 7
BURPEES TO 6" TARGET
CONDITIONING
EMOM 12
1- 12 PIKE UPS ON ROWER
2- 100' FARMERS CARRY
3- 1:00 PLANK
AMRAP 25
500M ROW
1000M BIKE
STRENGTH
12M TO ESTABLISH
HEAVY IN COMPLEX
2 HANG CLEAN + 1 CLEAN
WORKOUT
EVERY 3:00X 5 SETS
10 BACK SQUATS #135/95 *FROM FLOOR
100M SLED PUSH (50M OUT AND BACK)
STRENGTH CONDITIONING FOR TIME
100-80-60-40-20 DOUBLE UNDERS
4 WALL WALKS AFTER EACH SET
WORKOUT
5 ROUNDS FOR QUALITY
500M ROW OR SKI/1000M BIKE
25 DB BOXSTEP UP* *ONE DB
STRENGTH
10-8-6-4-2
BENCH PRESS
SS WITH
10 BENTOVER BARBELL ROWS
*FIRST SET SHOULD BE AT 60% AND BUILD
WORKOUT
3 RFT
10 HANG POWER CLEANS
SKILL
PISTOL REVIEW PROGRESSIONS
CONDITIONING
EMOM X 18
1- 6-8 PISTOLS
2- 15/12 CAL ROW
3- 15 DUAL DB SQUATS #50/35
RX+ - WEIGHTED PISTOLS
CASH OUT
STRENGTH
OVERHEAD SQUAT
5-4-3-2-1
START ~65% OF MAX AND BUILD EACH SET
CONDITIONING
5 RFT
10 POWER SNATCH #115/75
15 TOES TO BAR
STRENGTH
EMOM X 15
1- 10 DEADLIFTS
2- 20 ALT DUMBBELL CURLS
3- :45 PLANK HOLD
CONDITIONING
EMOM X 16
M1 & M2- 200M RUN OR 500M BIKE
M3- 16 KETTLEBELL SWINGS
SKILL
12M TO BUILD TO HIGH BOX JUMP
WORKOUT
AMRAP 20
20 BURPEES
20 AIR SQUATS
20 BOX JUMP OVERS
20 AIR SQUATS
20 TOES TO BAR