CONDITIONING
4 ROUNDS OF;
CARDIO*
20 PULL UPS
CARDIO*
30 PUSH UPS
CARDIO*
40 AIR SQUATS
*CARDIO TO SWITCH EACH ROUND
R1- 400M RUNS
R2- 400M ROW
R3- 1000M BIKE
R4- 300M SKI
PARTNER WORKOUT
FOR TIME
25 CLEAN AND JERKS
25 SYNCHRO LUNGE STEPS*
25 FRONT SQUATS
25 SYNCHRO LUNGE STEPS*
50 DUAL DB BENCH PRESS
75 WALLBALLS #20/14
50 DUAL DB BENCH PRESS
25 SYNCHRO LUNGE STEPS*
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