STRENGTH
DEADLIFTS
5X3 BUILDING
END HEAVIER THAN 2 WEEKS AGO
WORKOUT
AMRAP 15
3, 6, 9, 12…
AIR SQUATS
ABMAT SIT-UPS
RUSSIAN KETTLEBELL SWINGS
#53/35
STRENGTH
FRONT SQUAT WAVES -WK7
3 SETS OF 2-1-1
80-90-95+%
WORKOUT
EVERY 3:00X 4 ROUNDS
12/10 CAL BIKE
20 JUMPING LUNGES
:30 WALL SIT
OUTDOOR WORKOUT
IN TEAMS OF 3
FOR TIME
300 KB GOBLET SQUATS
100 HILL RUNS
SPLIT THE REPS HOW EVER YOU NEED, ONLY 2 PEOPLE WORKING AT A TIME
#53/35
STRENGTH
DEADLIFT
E2MOM
5 X 3 BANDED DEADLIFTS
BUILDING, GOAL ON 2 WEEKS AGO
5 RFT
200M RUN
12 DEADLIFTS
4 WALL WALKS
#185/135
CAP 18:00
CONDITIONING
FOR TIME
30-25-20-15-10-5
ALT DB SNATCH
SIT-UPS
*COMPLETE A 300M ROW AFTER EACH ROUND
CORE CASH OUT
TABATA
ALTERNATING HOLLOW HOLD + SUPERMAN
STRENGTH
POWER CYCLING -POWER CLEAN AND JERK
4 SETS OF 6, MUST BE TNG
REST 1:00 BETWEEN SETS
WORKOUT
EMOM 10
O- 15 DB BOX STEP UPS #50/35
E- 20 WALLBALLS #20/14
SKILL/STRENGTH
STRICT PULL UP REVIEW
12 MINUTES TO COMPLETE
ADV- 5X3 WEIGHTED STRICT PULL UPS
INT- 5X2-3 STRICT PULL UPS
BEG- 5X5 JUMPING PULL UP + NEGATIVE
STRENGTH
FRONT SQUAT WAVES -WK6
3 SETS OF 3-2-1
75-85-95%
WORKOUT
AMRAP 15
10 DUAL DB HANG POWER CLEANS
10 DUAL DB WALKING LUNGES
15 BURPEES OVER DB
#50/35X2
CONDITIONING
EVERY 6:00 X 5 ROUNDS
500/400M ROW
3 ROUNDS OF CINDY
CINDY = 5 PULL UPS, 10 PUSH UPS, 15 AIR SQUATS