SKILL
REVIEW PULL UP VARIATIONS (KIPPING/BUTTERFLY)
CONDITIONING
EMOM 24
1- 5-8 PULL UPS
2- 6 DEVILS PRESS #50/35
3- MAX BIKE CALS
4- REST SCORE IS TOTAL CALORIES
STRENGTH
BACK SQUAT
7-5-3, 7-5-3 START AT 65% BUILD EACH SET,
SECOND WAVE SHOULD BE HEAVIER WEIGHTS THAN FIRST
WORKOUT
FOR TIME
10-20-30-20-10
WALLBALLS #20/14*
STRENGTH
EMOM 10
O- 10 Z-PRESS
E- 30 PLANK SCHOULDER TAPS
EMOM 10
O- 10 FLOOR PRESS
E- 10 V-UPS CONDITIONING
EMOM 15
1- 12 DB PUSH PRESS #50/35
2- 10 PUSH UPS
SKILL
AGILITY LADDER DRILLS
WORKOUT WITH PARTNER
800M RUN BUY IN THEN
10 ROUNDS EACH OF
7 THRUSTERS 7 BURPEE BOX JUMP OVERS #75/55
STRENGTH
E :90 X 6
ROUNDS 1
COMPLEX OF - POWER SNATCH (FLOOR) + HANG POWER SNATCH (KNEE) + HIGH HANG POWER SNATCH (HIP)
WORKOUT
FOR TIME
15-11-7
POWER SNATCH #115/85
STRENGTH
4 SETS
50' SLED PUSH
100M KB FRONT RACK CARRY
CONDITIONING
5 ROUNDS FOR TOTAL TIME
300M ROW
20 SIT UPS
15 AMERICAN KBS REST
1:00
STRENGTH
STRICT PRESS 5X2
*GOAL IS TO FINISH HEAVIER THAN 2 WEEKS AGO
WORKOUT
5 RFT
4 WALL WALKS
20 ALT DB CLEAN & JERK #50/35
40 DOUBLE UNDERS
SKILL
STRICT PULL UP REIVEW
THEN...
10:00 TO BUILD TO HEAVY 1 REP WEIGHTED STRICT PULL UP
IF STILL WORKING ON PULL UPS
DO EMOM 10
3-5 BANDED STRICT PULL UP
CONDITIONING
STRENGTH
FRONT SQUAT REVIEW
5-8:00 TO WARM UP TO OPENING WEIGHT
STRENGTH CONDITIONING
EVERY 4:00 X 5 ROUNDS
15/12 CAL BIKE
5 FRONT SQUATS, START AT 70% AND BUILD
CONDITIONING
10X OF 500M BIKE
300M SKI OR ROW
THEN
5 SETS OF
5 SINGLE LEG RDL, ON EACH LEG*
5 HIP THRUSTS,
BUILDING IN WEIGHT
15 MEDBALL SIT-UPS
*WITH SINGLE KB OR DB