Warm up
2 rounds:
200m run
8/arm KB suitcase deadlifts
8 ring rows
8 scap pullups
Endurance
Part A - Rowing benchmark
1,000m for time
Part B - 3 rounds for time:
1,000m run (2 laps around the block)
50 ft. sandbag carry
100 ft. double KB farmer's carry 32/24 kg
10 pullups
Time cap: 30 min
UES strength
Warm Up
2 Rounds
5 Boot Strappers
10 Push-Ups
5 Banded Passthroughs
10 Banded Pull Aparts
5 Heavy KB Romanian Deadlift
10 Heavy KB Russian Swings
Bench Press Warm Up
2 Sets:
10 Reps @ Empty Barbell
8 Reps @ 50% 1RM
Bench Press
Every 2 Minutes for 5 Rounds work up to a Heavy
*4 Rep Bench Press
"Rep 1: Pause
Reps 2–4: No Pause"
4 Reps @ 60% of 1RM Bench Press
4 Reps @ 70%
4 Reps @ 75%
4 Reps @ 80%
4 Reps @ 80%+
Deadlift Warm Up
2 Sets:
10 Reps @ Empty Barbell
5 Reps @ 50% 1RM
Deadlift
Every 2 Minutes for 5 Rounds work up to a Heavy
*4 Rep Deadlift
"Reps 1 & 2: Sumo Deadlift
Reps 3 & 4: Conventional Deadlift"
4 Reps @ 60% of 1RM Conventional Deadlift
4 Reps @ 70%
4 Reps @ 75%
4 Reps @ 80%
4 Reps @ 80%+
Metcon
10 Min AMRAP
Buy In: 1000m/900m Row
With Time Left AMRAP:
5 Double DB Snatches
10 Push-Ups On DBs
15 V-Ups