CONDITIONING
IN TEAMS OF 2
AMRAP 15
10 TOES 2 BAR *
15 POWER SNATCHES #95/65 *
20 SYNCRO AIR SQUATS *
SPLIT WORK
REST 3:00
7:00 TO ESTABLISH
WARM UP
AGILITY LADDER
CONDITIONING
"GHOST"
6 ROUNDS FOR TOTAL REPS (23 MINUTES)
1 MINUTE OF ROWING
1 MINUTE OF DOUBLE UNDERS
1 MINUTE BURPEES
1 MINUTE REST
STRENGTH CONDITIONING
EVERY 4:00 X 4 ROUNDS
1000M BIKE (500M ROW/SKI)
1:00 WALLSIT
REST 5:00
EVERY 2:00 X 8 ROUNDS
15 KBS
10 GOBLET SQUATS #53/35
STRENGTH
TEMPO BENCH PRESS
5X1 @ 31X1
START AT 85-90% AND BUILD
WORKOUT
EMOM X 15
1- 6 HANG CLEAN & JERK* BUILD IN WEIGHT
2- MAX HSPU IN MINUTE
3- REST
SKILL
5X3
STIRCT PULL UPS
*BEGINNER WITH BAND
**ADVANCE CAN ADD WEIGHT
CONDITIONING INTERVALS
EVERY 5:00 X 3 ROUNDS
21 DEADLIFTS #225/155
15 BURPEES OVER THE BAR
STRENGTH
BACK SQUAT 5X5
START AT 70% AND BUILD
ACCESSORY
3 SETS OF
15 PRONE BANDED HAMSTRING CURLS
8 WEIGHTED SPLIT SQUATS, EACH LEG
WORKOUT
FOR TIME
STRENGTH
4 SETS
12 SEATED Z PRESS
12 SEESAW ROWS, ARM CONDITIONING
AMRAP 7
7 CAL BIKE OR SKI
7 BURPEES
REST
3 MINUTES
AMRAP 7
7 CAL ROW
CONDITIONING
WITH A PARTNER ON A
25:00 CLOCK BEGIN WITH...
5 ROUNDS OF
25 BACK SQUATS #135/95*
25 DUAL DB BOX STEP OVERS #50S/35S T
HEN IN REMAINING TIME...
AMRAP WALLBALLS #20/14
STRENGTH
HANG POWER CLEANS
5-4-3-2-1
REST 2:00
BETWEEN SETS BUILD IN WEIGHT
CONDITIONING
21-15-9
POWER CLEANS #115/85
BURPEE PULL UP
STRENGTH
EMOM 15
1- 15 DUAL KB FRONT RACK SQUATS
2- :30 WALL SIT
3- 10/8 CAL BIKE
CONDITIONING
EVERY 2:00 X 5 SETS
50 DOUBLE UNDERS
5 WALL WALKS