CONDITIONING
FOR TIME
50 DOUBLE UNDERS
40 WALLBALLS #20/14
30 BOX JUMP OVERS
20 GROUND TO OVERHEAD* #135/95
10 BURPEE PULL-UPS
20 GROUND TO OVERHEAD*
30 BOX JUMP OVERS
40 WALLBALLS
STRENGTH
SUMO DEADLIFT
5X3
SUPERSET WITH
25 MEDBALL RUSSIAN TWIST, EACH SIDE
CONDITIONING
EVERY 4:00X5 ROUNDS
25/20 CAL MACHINE
10 DUAL DB BOX STEP UPS*
STRENGTH
STRICT PRESS 5X1
GOAL IS BUILDING TO 1 REP MAX, HEAVIEST OF ALL 5 WEEKS
WORKOUT
5 RFT
500M ROW
15 HANDSTAND PUSH UPS 1
5 BURPEES TO 6" TARGET
SKILL
PISTOL REVIEW
EMOM 6 OF
1- 10 NARROW STANCE SQUATS
2- 3 SINGLE LEG BOX STEP UPS, EACH LEG (ALL RIGHT LEG, THEN ALL LEFT, TRY NOT PUSH OFF FLOOR LEG AND PUT MOST FOCUS ON LEG ON BOX DOING WORK)
STRENGTH CONDITIONING
EMOM 15 MIN
1 - 10 KB GOBLETS SQUATS + 10 KB SUMO DL HIGH PULL
MIN 2 - 10 CAL BIKE SPRINT
MIN 3 - REST CONDITIONING
EMOM 12 -
MIN 1 - 200M RUN
STRENGTH
EMOM 10
2 OHS REPS, BUILDING
WORKOUT
AMRAP 12
1, 2, 3, 4....
SQUAT SNATCH #115/85
WALL WALKS
EVERY ROUND INCREASE BY 1 REP
CONDITIONING
IN TEAMS OF 3, COMPLETE FOR TOTAL TIME;
200 STOH #95/65
50 WALL WALKS
200 CAL ROW ONE
STRENGTH
12 MINUTES TO ESTABLISH 3 REP SQUAT CLEAN
WORKOUT
AMRAP 16
400M RUN
6 BURPEES OVER DUMBBELLS
8 TOES TO BAR
10 DUMBBELL LUNGES* #50/35
STRENGTH
5 SETS
25' HAND OVER HAND SLED PULL
15 RUSSIAN KBS (GO HEAVY)
REST 1:00-1:30
CONDITIONING
AMRAP 15
10 DUMBBELL DEADLIFTS
10 DUMBBELL HANG CLEANS
STRENGTH
TEMPO
BENCH PRESS 5X3 @ 31X1
START AT 80% AND BUILD
WORKOUT
FOR TIME
50 PUSH UPS
50 BURPEES