STRENGTH
BACK SQUAT 5X5 AT 80%
REST 3 MINUTES BETWEEN SETS
WORKOUT-10 MIN CAP
2 ROUNDS FOR TIME
400M RUN
40 AMERICAN KBS
#53/35
CONDITIONING WITH PARTNER
3000M BIKE
300 BOX SET UPS 24/20"
*SPLIT WORK HOWEVER YOU LIKE
WORKOUT
AMRAP 5
20 DOUBLE UNDERS
10 KBS
5 BURPEES
CONDITIONING WITH A PARTNER
5000M ROW
FOR TIME
5 ROUNDS FOR QUALITY
100FT SLED PUSH
10/10 TRIPOD ROWS, EACH ARM
10/10 DB BULGARIAN SPLIT SQUAT, EACH LEG
STRENGTH
BENCH PRESS
5X3
SS WITH 5 BOX JUMPS
WOD
FOR TIME-18M CAP
50 BURPEE BUY IN
5 ROUNDS OF;
10 DUAL DB DEADLIFTS
10 DUAL DB HANG CLEANS …
STRENGTH
EMOM 10
2 SPLIT JERKS + 1 OHS
WORKOUT EVERY 3:00 X 5 ROUNDS 1
5/12 CAL BIKE (OR SKI)
12 SHOULDER TO OH
9 TOES TO BAR #115/75
SKILL KETTLEBELL SNATCH
5:00-10:00 REVIEW
EMOM 5
10 KB SNATCH, 5 ON EACH ARM
GOAL IS TO PRACTICE/PERFECT MOVEMENT. CAN BUILD IN WEIGHT, START AT WEIGTH THAT KB SNATCH IS ACHIEVABLE.
WORKOUT FOR TIME
200M RUN
STRENGTH - WEEK 4
BACK SQUAT 5X5 AT 75%
REST 2-3 MINUTES BETWEEN SETS
WORKOUT
AMRAP 7 MIN
7 SQUAT CLEANS
14 PUSH UPS #135/95
STRENGTH EVERY 2:00 X 6 ROUNDS
20" SLED PULL
10 BARBELL ROLL OUTS
WORKOUT 2:00 WORK/2:00 REST X 6
250M ROW
MAX DB STEP UP IN REMAINING TIME #50/35 ON 24/20
STRENGTH
5 SETS OF
5 SINGLE LEG RDL,
EACH LEG 10
DB SKULL CRUSHERS
WORKOUT
5 ROUNDS FOR TIME WITH PARTNER
400M RUN TOGETHER
20 HANG SQUAT CLEANS
20 BURPEE PULL UP