Warm up
3 rounds:
5 side single KB farmer's carry
5 cal ski
5 cal row
5 box jumps
Endurance (36 min)
Rotating through as 40 sec work, 20 sec rest/transition, perform 6 rounds at each station:
Max cal ski
Max double KB deadlifts 24/16 kg
Max cal row
Max box jumps all the way over 24/20 in
Max abmat situps
Max Russian KBS 32/24 kg
Note: sub the box jumps with jumps over stacked crash pads if the box is too high or wide for you.
UES strength
Warm Up
2 Rounds
60sec Ski/Row/Bike
5 Pushup to Down Dog
15 Heavy Russian KB Swings
8/leg KB B-Stance Deadlift
Deadlifts
1st Round 8 Reps & 40% 1 RM Deadlift
2nd Round 5 Reps & 50% 1 RM Deadlift
Deadlift
Every 90sec for 2 Sets
2 Reps @ 80% 1 Rep Max
Every 90sec for 2 Sets
2 Rep @ 85% 1 Rep Max
Every 90sec for 2 Sets
2 Rep @ 87% 1 Rep Max
Every 90sec for 3 Sets
1 Rep @ 93% 1 Rep Max
Conditioning
Partner Style – Complete Any Way
For Time – Reps Are TOTAL, Not Per Person
21-18-15-12-9-6-3
Sandbag Cleans (120/70)
Syncro Burpees
After each round:
200ft Sandbag Bearhug Carry
Time Cap: 20 Minutes
Athlete Notes:
RX - Sandbag Clean Subs:
Barbell: 155/105
Double KB: 2×53 /2×35
Double DB: 2×50/2×35
Intermediate - Sandbag Clean Subs:
Sandbag: 75/50
Barbell: 115 / 75
Double KB: 2×35/ 2×25
Double DB: 2×35/ 2×20
Scaled - Sandbag Bearhug Carry Subs:
Sandbag: 50/30
Barbell: 75/55
Single KB Swing: 35/25
Sandbag Bearhug Carry Subs:
Double KB Front Rack Carry