Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
Front Squat Clusters
Every 2:30 min for 8 sets, perform the following front squat cluster sets:
1.1.1 - 5-10 sec reracking max
Build to a heavy cluster set for the day.
Note: a cluster set is a consecutive sequence of smaller sets of a movement with very short periods of rest between. Today's sequence, noted as 1.1.1, is a single rep of front squat, followed by a short reracking of the bar (5-10 sec), followed by a single rep of front squat, followed by a short reracking of the bar (5-10 sec), followed by a single rep of front squat.
Conditioning
For time:
100 double unders
9 DB manmakers 50/35 lbs
100 double unders
7 DB manmakers 50/35 lbs
100 double unders
5 DB manmakers 50/35 lbs
Time cap: 14 min
Note: 1 manmaker = 1 pushup on DB + 2 renegade rows (1/arm) + 1 DB squat clean thruster
Scaling: The load must be adjusted to allow for 4-5 manmakers per minute. Double unders should be done in 2 min or less each round. Adjust to 2 min of max attempts or 150 single jumps.
EVF360
Part A
Every 2 min for 10 rounds (20 min), alternating between part A and part B:
Part A: 400m/320m row
Part B: 12 double KBS 24/16 kg + 12 single KB goblet hold box steps over 24/16 kg, 24/20 in
Part B
For time:
100 double unders
9 DB manmakers 50/35 lbs
100 double unders
7 DB manmakers 50/35 lbs
100 double unders
5 DB manmakers 50/35 lbs
Time cap: 14 min
Note: 1 manmaker = 1 pushup on DB + 2 renegade rows (1/arm) + 1 DB squat clean thruster
Scaling: The load must be adjusted to allow for 4-5 manmakers per minute. Double unders should be done in 2 min or less each round. Adjust to 2 min of max attempts or 150 single jumps.