SKILL DIPS
10 MIN EMOM
ODD- 5-10 DIPS
EVEN- 10 BANDED PULL OVERS
CAN USE RINGS OR MATADOR https://youtu.be/JAUVcWoIR-k?si=b1jZSiuFCXLCKY_q
STRENGTH
BACK SQUAT 5X5 AT 85%+ BUILD IF POSSIBLE
REST 3 MINUTES BETWEEN SETS
WORKOUT
50 CAL ROW FOR TIME
STRENGTH
EVERY 2:00 X 5 ROUNDS
5 DEADLIFTS + 15 PUSH UPS
BUILDING IN WEIGHT ON DL,
START AT ~60%
WORKOUT
AMRAP 6 MINS
200M RUN
20 LUNGES
REST 3
STRENGTH
EMOM 10
2 POWER SNATCH
CONDITIONING WITH PARTNER
5 ROUNDS FOR TIME
40 ALT DB SNATCH #50/35
40 BOX JUMP
20 TOES TO BAR
STRENGTH
10 MIN TO BUILD TO 1 REP SQUAT CLEAN
WORKOUT
AMRAP 20
5 HANG SQUAT CLEANS #135/95*
10 BURPEES OVER BAR
15 WALLBALLS
STRENGTH
5 ROUNDS FOR QUALITY
5 STRICT PULL UPS
10 BANDED TRICEP EXTENSIONS
EVERY 3:00X5 ROUNDS
7 DB DEADLIFT
7 DB HANG POWER CLEANS
7 DB SQUAT
70 DOUBLE UNDERS
SKILL
HANDSTAND PUSH UP REVIEW
EMOM 6 -
5-10 HSPU
STRENGTH CONDITIONING
EMOM 15
1- 6 PUSH PRESS* (OFF RACK-BUILDING IN WEIGHT )
2- 12/10 CAL ROW
3- 3-5 WALL WALKS
STRENGTH
BACK SQUAT 5X5 AT 85%+ BUILD IF POSSIBLE
REST 3 MINUTES BETWEEN SETS
WORKOUT
50 CAL ROW FOR TIME
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