Warm up
Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges
Endurance
36 min alternating EMOM (6 rounds):
10-14 toes to bars (choose a number based on previous weeks, stick with it across all rounds)
10/7 cal assault bike (or bike erg)
3 squat cleans 165/110 lbs or 6 double KBs squat cleans 24/16 kg
8 burpees box jumps over 24/20 in
15 wall balls 20/14 lbs
Rest
Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Overhead Squat
5x6 - no tempo
Conditioning
3 rounds of 4 min AMRAP ladder , 2 min rest between rounds (reset every AMRAP):
2-4-6-8...
Burpees
Alternating DB snatches 50/35 lbs
Single DB box steps over 50/35 lbs, 24/20 in
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 5
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 2 hang cleans + 1 split jerk
Note: Aim to lift heavier than last week, 1 rep of split jerk this week
Conditioning
Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 82.5%
Single Leg RDL
3x6 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift, but the smaller sets should allow to build from prior weeks.
Conditioning
In teams of 2, for time, one partner working at a time, splitting as desired:
100/80 cal row
80 single DB clean & jerks 50/35 lbs
40 single DB goblet squats 50/35 lbs
20 burpees over DB
10 sandbag to shoulders
20 burpees over DB
40 single DB goblet squats 50/35 lbs
80 single DB clean & jerks 50/35 lbs
100/80 cal ski
Time cap: 34 min
Part A
Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Tempo Front Squat
Tempo 33X1: 7x3 at 77.5%
-- Perform a total of 3 sets of 100 ft. double KB front rack lunges. These may be done after all front squat sets are completed, or between some of the sets.
Conditioning
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
Part A - 6 min to build to a heavy rep around 80-85%.
Part B - 3x5 at 90% of today's heavy rep
Bench Press
3x5 at 75% of estimated 1RM across
Benchmark Conditioning
Warm up
Start with 500m row, then 3 rounds of:
5 ring rows
5 clean and jerks (light)
5 KBS
Endurance
"Renée Good and Alex Pretti" - This workout is in memory of Renée Good and Alex Pretti, both 37 year old when they were killed by ICE agents in Minesota on January 7th and January 24th respectively.
37 min AMRAP:
1 clean and jerk
7 pullups
24 American KBS 24/16 kg
Loads: Barbells 185/125 lbs, KBs: 2x32/24 kg
Warm Up
Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Overhead Squat
5x5 - no tempo
Note: Use the first week of the cycle to establish your starting weight, we will finish the cycle with standard overhead squat (no tempo), building back to sets of 7 in week 6 and testing a 5RM in week 7. Build across the sets.
Overhead Accessory
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 4
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 2 hang cleans + 2 split jerks