Warm up
6 min AMRAP:
20 alternating walking lunges
10 Russian KBS
5 yoga pushups
10 jumping squats
Endurance
Part A
16 min AMRAP:
15 burpees
20 KB goblet squats
15 pushups
100 ft. broad jumps
-- Rest 4 min before part B
Part B
4 rounds of 3 min AMReps:
12/10 cal row
12 box jumps 30/24 in
Max double DB devil presses in the remaining time 50/35 lbs
-- rest 1 min between rounds
Goal:
Part A: 5+ rounds
Part B: 5 devil presses per round
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
*5 Rep Bench Press
Reps 1 & 2: Wide-Grip Bench Press
Reps 3–5: Normal Grip
5 Reps @ 60% of 1RM Bench Press
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 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
*5 Rep Deadlift
Reps 1 & 2: Snatch Grip Deadlifts
Reps 3–5: Conventional Deadlift
5 Reps @ 60% of 1RM Conventional Deadlift
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%+
Metcon
8 Min AMRAP
10 Box Jumps (24").
30 Deadlifts (135/95)
10 Box Jumps
25 Deadlifts (185/135)
10 Box Jumps
20 Deadlifts (225/155)
10 Box Jumps
15 Deadlifts (275/185)
10 Box Jumps
10 Deadlifts (315/205)
10 Box Jumps
Max Reps in remaining time of Deadlifts (365/225)
Scaled Weights:
Using todays 5 rep deadlift:
1st Deadlift set @ 40% — 30 reps
2nd Deadlift set @ 50% — 25 reps
3rd Deadlift set @ 60% — 20 reps
4th Deadlift set @ 70% — 15 reps
5th Deadlift set @ 80% — 10 reps
6th Deadlift set @ 90% — Max Reps