Warm up
3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs
Pullups and Upper Body Pulling Strength
4 rounds for quality:
5 weighted pullups (light band if unloaded and assisted)
10 KB goblet hold good mornings
16 hollow rocks with KB held overhead
10 barbell bent over rows
Conditioning
For time, in teams of 2, one partner working at a time:
24-21-18-...-6-3 reps of:
Power snatches
Burpees
Front squats
Pullups
Time cap: 36 min
Loads: BB 95/65 lbs - DBs 2x50/35 lbs
Part A
12 rounds of:
1 min for max distance
1 min rest
Part B
Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Pause Back Squats
Every 3 min, for 5 sets:
8 paused back squats with 1 sec pause at the bottom - no bouncing
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Snatch & Snatch Pulls
Part A - 3 sets of 3 floating power snatches - 1 inch off the floor
Part B - 3 sets of 3 snatch power jerks
Part C - 3 sets of 3 snatch high pulls at around 100% of 1RM
Warm up
2 rounds of:
200m row
5 wall balls
5 squat jumps
5 cal row
Endurance
Every 10 min for 4 rounds, each for time:
800m run
40/32 cal row
20 wall balls 20/14 lbs, 10/9 ft.
10 burpees
Warm Up
2 Rounds
10 Bootstrappers
20/side Banded Lateral Walks
15 Hanging Leg Raises
20 Empty Barbell RDL
Deadlift
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
3x10
3x8
Note: We will be testing an 8RM next week. Build up to a challenging set of 10 in 3 sets today, then a heavy set of 8 in 3 sets for today.
Conditioning
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Clean Pulls
Part A - 5 sets of 3 floating power cleans - 1 inch off the floor
Part B - 3 sets of 3 clean pulls at around 110% of 1RM
Use weightlifting straps if needed for the pulls.
Warm up
3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs
Pullups and Upper Body Pulling Strength
4 rounds for quality:
5 tempo pullups with tempo 3131 - use assistant from a band to maintain tempo - scale to tempo ring rows
30 sec per side Pallof press hold
50 ft. per side single side farmer's carry [KB, DB, Farmer's handle] AHAP
30 sec plate truck driver
Conditioning
For time, in teams of 2, one partner working at a time:
1-2-3-...-11-12 power clean & jerks
2 rounds of Cindy after each round of weightlifting
1 round of Cindy: 5 pullups + 10 pushups +15 air squats
Time cap: 32 min
Loads: BB 155/105 lbs - DBs 2x50/35 lbs
Part A
5 sets of 1,000m/800m row
Rest 30 sec between sets
Time cap: 26 min
Part B
Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Paused Back Squat
Every 3 min, for 4 sets:
5 paused back squats with tempo 15X1
Your first working set should be around 65%. This is 5 sec pause at the bottom. Ask a partner to hold you accountable.
Conditioning