Warm up
Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Back Squat (20 min)
7x3 at 85%**
** After each set of back squats, perform a set of 40 ft. broad jumps as fast as possible
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 82.5%
Conditioning
Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
Every 90 sec for 10 rounds:
2 hang power cleans BTK + 1 power clean
Keep the weight between 60-75%, this is technique/positional work
Conditioning
Every 2 min on the minute, for 8 rounds, each for time:
8/6 cal row
8 burpee box jumps over 30/24 in
8 cleans 115/80 lbs
-- rest the remainder of each interval
Teams of 2, Split as desired except for the run:
3 rounds for time:
400m run [together]
42 deadlifts [BB: 185/135 lbs, DBs: 2x50/35 lbs]
40/32 cal row
30 single KB cleans 50/35 lbs
40 burpees
18 single KB overhead lunges, Right arm 24/16 kg
18 single KB overhead lunges, Left arm 24/16 kg
Time cap: 34 min
Warm up
3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs
Snatch
Every 2 min for 6 rounds:
2 power snatches + 1 hang squat snatch
Start around 60% and build up, aiming to finish heavier than last week
Conditioning
5 rounds of 2 min AMReps, with 2 min rest between rounds:
20 double DB box step overs 24/20 in, 50/35 lbs
Max wall balls in remaining time 20/14 lbs
Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Jerks & Overhead Strength
A - Push jerks
4x4, building to a heavy set of 4 push jerks for the day
B - Split jerks
4x1, building to about 75-80% of 1RM
Conditioning
3 rounds for time:
40 overhead plate lunge steps 45/25 lbs
25 clean and jerks 95/65 lbs
10 double DB burpee deadlifts 50/35 lbs
Time cap: 16 min
Warm up
6 min AMRAP:
5 inch worms
10 V-ups
5 hanging knee raises
10 KBS
Endurance
36 min alternating EMOM:
15/12 cal ski
6-12 toes-to-bars
50 ft. sled push
12 double KB swings 20/12 kg
6-12 toes-to-bars
Rest
Note: Choose a load on the sled that allows for it to be competed in less than 25 sec.
For the toes-to-bars, choose a target you can hit UB each time.
Warm up
2 rounds:
6 T-pushups (3 each arm)
5 yoga pushps
4 strict toes to bars / hanging knee raises
3 wall walks
Then, build up your bench press and deadlift weight
Deadlift & Bench Press (25 min)
Alternate between lifts each set
8x2 at 85%
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 82.5%
Conditioning
Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your back squat weight
Back Squat (20 min)
8x2 at 85%
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 82.5%
Conditioning
2 rounds for time:
20 pull-ups
30 alternating DB snatches 50/35 lbs
40/32 cal row
Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
Every 90 sec for 10 rounds:
1 hang power clean ATK + 1 hang power clean BTK + 1 power clean
Keep the weight between 60-75%, this is technique/positional work
Conditioning
4 rounds for time:
21 pullups
15 burpees over bar
9 thrusters 135/95 lbs
Time cap: 16 min
For time, in teams of 2, one partner working at a time (split as desired):
100/80 cal row
50 front squats (BB: 185/135 lbs, DBs: 2x50/35 lbs)
50/40 cal row
100 toes-to-bars
50 overhead squats / single DB overhead squats (BB: 135/95 lbs, DBs: 50/35 lbs
100/80 cal row
Time cap: 30 min