PUMP
5 SETS
10 FRONT FOOT ELEVATED SPLIT SQUAT, EACH LEG
WHILE HOLDING KB IN GOBLET
10 BENT OVER ROWS, EACH ARM
4 SETS
15 REV FLYS
15 HAMMER CURLS
WORKOUT
WORKOUT WITH A PARTNER
4 RFT
400M FARMERS CARRY*
400M RUN
40 DB HANG CLEAN & JERKS** *
CARRY WITH DUAL KB #53/35,
SWITCH CARRYING AS NEEDED
**DB HANG CLEAN AND JERK SINGLE #50/35 DB,
STRENGTH
DEADLIFTS 5X3 (BUILD IN WEIGHT)
SUPERSET
:45 PLANK HOLD
WORKOUT
"JUMPING KAREN"
15 MIN TIME CAP
150 WALL BALLS FOR TIME*
CONDITIONING
EMOM 15
1- 15 KB SWINGS
2- 30 DOUBLE UNDERS
3- 5-10 KIPPING PULL UPS
REST 5 MINS
EMOM 10
1- 5 SHUTTLE RUNS (25' DOWN & BACK =1)
2- 15/12 CAL BIKE ERG
STRENGTH
5X4 *SETS
STRICT PRESS
WEIGHTS SHOULD BE HEAVIER THAN 2 WKS AGO
WORKOUT
5 ROUNDS FOR TIME
24 AIR SQUATS
16 BAR FACING BURPEES
8 SHOULDER TO OH
4 THRUSTERS
SKILL
DIPS REVIEW PROGRESSIONS
EMOM X 10
O- 5 DIPS*
E- 10 SINGLE ARM DB ROWS, EACH ARM
*IF EFFICIENT AT DIPS, CAN DO WEIGHTED
WORKOUT
3 RFT
STRENGTH
OHS
E2MOM,
COMPLETE A SET
10-8-6-4-2
WORKOUT
EVERY 6:00x 3 ROUNDS
400M RUN
20 ALT DB SNATCH
10 TOES TO BAR #50/35
CONDITIONING
EMOM 10
1- 10 BURPEE DEADLIFTS
2- 15/12 CAL ROW
REST 5:00
EMOM 10
1- 10 BENTOVER ROWS
2- 12/10 CAL SKI
REST 5:00
EMOM 10
WORKOUT
CHIPPER FOR TIME
400M RUN
30 OVERHEAD SQUATS
25 BURPEES OVER BAR
20 HANG SNATCHES
15 WALL WALKS
20 HANG SNATCHES
25 BURPEES OVER BAR
30 OVERHEAD SQUATS
400M RUN #95/65