STRENGTH
BULGARIAN SPLIT SQUAT*
3 X 10 ON EACH LEG
*BAR ON BACK RACK
WORKOUT
AMRAP 12
80 DOUBLE UNDERS (120 SU)
40 SIT UPS
20 FRONT RACK ALT LUNGES #75/55
STRENGTH
SPLIT JERK
EVERY 2:00 X 5 SETS
1 PAUSE* SPLIT JERK + 1 SPLIT JERK
*PAUSE IN CATCH, BUILDING
WORKOUT
"GRACE"
30 CLEAN AND JERKS FOR TIME
#135/95
STRENGTH
4 SETS OF
100' FARMERS CARRY
8 BANDED PALLOF PRESS, EACH SIDE
WORKOUT
EMOM 18
1- 6-10 TOES TO BAR
2- 10 DUAL DB/KB SQUATS
3- 10/8 CAL ECHO BIKE
*BUILD IN WEIGHT ON SQUATS
EMOM 15
1- 10 DEVILS PRESS #35/20
2- 15 BOX JUMPS
3- 20 SIT UPS
REST 5:00
EMOM 10
1- 20 KETTLEBELL SWINGS #53/35
2- 10 TOES TO BAR
STRENGTH
EVERY 1:30 X 10 SETS
1 POWER CLEAN + 1 SPLIT JERK + 1 HANG POWER CLEAN + 1 SPLIT JERK
CONDITIONING
4RFT
400M RUN
50 AIR SQUATS
CAP 18 MINS
STRENGTH
3 SETS OF
10 FRONT FOOT ELEVATED SPLIT SQUAT, EACH LEG
10 BENT OVER ROWS, EACH
STRENGTH
EVERY 3:00 X 5 SETS
10 TEMPO PUSH UPS 32X1*
10 SEATED Z-PRESS
*IN THE :02 PAUSE AT BOTTOM, DO NOT JUST LAY ON FLOOR, MAINTAIN A STRONG CORE AND HOLLOW POSITION
STRENGTH
5X1 FRONT SQUATS FROM FLOOR
*GOAL IS HEAVIER 2 WEEKS AGO
*SPEND ABOUT 8-10 MINUTES WARMING UP/BUILDING TO YOUR BEGINNING WEIGHT ~80%
*IF YOU PR YOUR 1RM SQUAT OR POWER CLEAN OR FS, MAKE NOTE ON WHITEBOARD!
SKILL
STRICT PULL UPS
ADV-
5X3 WEIGHTED PULL UPS, BUILDING
RX-
5X3 STRICT PULL UPS
INT/BEGIN-
5X3 STRICT BANDED PULL UPS OR LOW BAR FLOOR ASSISTED
STRENGTH
5 SETS OF;
20' REVERSE SLED DRAG HEAVY
15 SIT UPS WITH PLATE OH
WORKOUT
7 ROUNDS FOR TIME/LOAD
:30 L SIT HOLD
3 DEADLIFTS*
CAP 15 MINS