Warm up
5 min AMRAP:
6 spiderman lunges
10 jump squats
6 pull-ups or ring rows
Endurance
4 rounds at each station, rotating through as 1 min of work for max rep, 30 sec of rest/transition:
Deadlifts [BB:155/105 lbs, DB: 2x50/35 lbs]
Calories on rower
V-ups [advanced: GHD situps]
Calories on Skier
50 ft. reverse sled drag 90 lbs
Rest
Warm up
3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
30 sec dead hang
Front Squat
Every 4 min for 4 rounds
1 set of front squat for max reps at 75% of front squat 1RM
Note: in absence of 1RM, use 95% of your 10RM tested in week 1
Each set should be between 7-10 reps, near or at failure.
Conditioning
For time:
100 wall balls 20/14 lbs
50 hang power cleans 135/95 lbs
25 shoulder to overheads 135/95 lbs
Warm up
6 min AMRAP:
20 band pullaparts
5 per side half kneeling KB bottom up presses
5 power squat jump for height
Pressing Strength
Warm up
3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row
Deadlifts Variations
3 rounds of:
10 double KB sumo deadlifts
10 double DB bent over rows
10 double KB front rack good mornings
Conditioning
5 rounds for time:
10 handstand pushups
10 deadlifts 185/125 lbs
15 box jumps 24/20 in
Time cap: 15 min
Part A
In teams of 2, one partner working at a time except for the runs:
Part A - 16 min AMReps:
Buy-in: 2 rounds of:
400m run [together]
40 power clean and jerks [BB: 115/80 lbs, DBs: 2x50/35 lbs]
-- Then, after the 2 rounds, in the remaining time, AMRAP of:
20 pushups
20 chest to bar pullups
-- After the 16 min, rest 4 min, and then perform 4 rounds for time, one partner working at a time, splitting as desired:
500m/400m row
20 hang power cleans [BB: 95/65 lbs, DBs: 2x35/20 lbs]
Warm up
3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB
Back Squat
3x5 at 50% of 1RM back squat
** Immediately after each set of back squat, perform 20 jumping lunges (bodyweight)
Conditioning
10 rounds for time:
10 American KBS 24/16 kg
30 double unders
10 ab-mat situps
Time cap: 18 min
Part A
Warm up
6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees
Snatches
10 min EMOM:
3 floating power snatches
60-65% of 1RM snatch
Conditioning
World Fitness Project - Indianapolis PRO 6 - Challenger
For Time
40/30 cal row
30 burpees box jumps over 30/24 in
20 DB thrusters 50/35 lbs
50 ft. double DB overhead walking lunges 50/35 lbs
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
"** DELOAD WEEK **
This will will have lower volume and more accessory lifts before we resume for the second phase of this hypertrophy / volume cycle."
Warm up
2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups
Accessory Strength
15 min to perform 4 sets of each movement, rotating through:
8 seated DB presses
8 bent over DB rear delt flyes
100 ft. single KB farmer's carry AHAP
Warm up
3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row
Deficit Tempo Deadlifts
3x6 with 3131 tempo and 4 inches deficit (3 sec up/down, 1 sec at the top/bottom)
Start at around 60% and build to a challenging set.
Conditioning
5 rounds of 45 sec work / 15 sec rest, for max reps, rotating through:
Ski for calories
Hang power cleans 115/80 lbs
Handstand pushups
Burpee broad jumps