STRENGTH
POWER CYCLING -POWER CLEAN AND JERK
4 SETS OF 6, MUST BE TNG
REST 1:00 BETWEEN SETS
WORKOUT
EMOM 10
O- 15 DB BOX STEP UPS #50/35
E- 20 WALLBALLS #20/14
SKILL/STRENGTH
STRICT PULL UP REVIEW
12 MINUTES TO COMPLETE
ADV- 5X3 WEIGHTED STRICT PULL UPS
INT- 5X2-3 STRICT PULL UPS
BEG- 5X5 JUMPING PULL UP + NEGATIVE
STRENGTH
FRONT SQUAT WAVES -WK6
3 SETS OF 3-2-1
75-85-95%
WORKOUT
AMRAP 15
10 DUAL DB HANG POWER CLEANS
10 DUAL DB WALKING LUNGES
15 BURPEES OVER DB
#50/35X2
CONDITIONING
EVERY 6:00 X 5 ROUNDS
500/400M ROW
3 ROUNDS OF CINDY
CINDY = 5 PULL UPS, 10 PUSH UPS, 15 AIR SQUATS
PARTNER WORKOUT
BUY IN:
800M RUN
THEN, 4 ROUNDS OF:
40 WALLBALLS #20/14
40 LATERAL BURPEE + DOUBLE HOP OVER BARBELL
THEN,
30 CLEAN AND JERKS #135/95
STRENGTH
POWER CYCLING -POWER SNATCH
4 SETS OF 8, MUST BE TNG
REST 1:00 BETWEEN SETS
WORKOUT
FOR TIME
10-8-6-4-2 STIRCT PULL UPS
5-4-3-2-1 SQUAT SNATCH + OHS #95/65
CONDITIONING
MOVING WARM UP + AGILITY LADDER
WORKOUT
CF GAMES EVENT 1 REMIX
FOR TIME
2400M RUN
1600M ROW
800M RUN
25M CAP
SKILL
ROPE CLIMB REVIEW
10:00 TO REVIEW FOOTWORK/WRAPS
EMOM 20
1- 25' HEAVY SEATED SLED PULL
2- 15 PUSH UPS
3- 2-3 ROPE CLIMBS
4- 40 DOUBLE UNDERS
5- REST
STRENGTH
FRONT SQUAT WAVES -WK5
3 SETS OF 5-3-1
70-80-90%
WORKOUT
FOR TIME
30 CAL ASSAULT/ECHO BIKE
60 AIR SQUATS
15 WALLWALKS