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
STRENGTH
12 MINUTES TO COMPLETE
5 SETS OF 2
BEHIND NECK SPLIT JERKS (HANDS IN OHS/SNATCH GRIP, PRIMER FOR OHS)
CONDITIONING
AMRAP 12
50 PUSH UP BUY IN THEN,
AMRAP
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