Warm up
400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts
Shoulder presses
4 sets of 4
Build up to a heavy set, increase from last week
Paused Deadlifts
4 sets of 4 paused deadlifts
Pause 1 sec below knee
Note: aim to increase from week 1.
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances
Overhead Squats
Every 3 min for 4 sets:
X overhead squats at 70%+ of snatch 1RM
Rep scheme: first 3 sets with 5 reps, last set with max effort at the top load from the previous 3 sets
Front Squats
Warm up
3 rounds of:
200m row
5 cobra pushups
5 ring rows
10 lunges
Endurance
Part A - Rowing Benchmark
For time: 5,000m row
Time cap: 24 min
Part B
In 20 min, perform 4-5 sets for load and quality at each station:
Station 1: 1 min max distance sled push (sleds loaded with 230/125 lbs)
Station 2: 8 DB bench presses AHAP
Station 3: 40ft. single KB farmer's carry AHAP
Station 4: Max unbroken band assisted pullups
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
30 sec dead hang
Front rack lunges
Every 3 min for 5 sets:
10 alternating front rack forward lunges
Note: Refer to your loads from week 1 as the front rack will create additional challenge.
Partner Conditioning
Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans
Clean & Push Jerks
4 at 62.5%
3 at 72.5%
2 at 77.5%
2 at 82.5%
3 at 77.5%
4 at 72.5.%
Note: Touch and go reps, slightly heavier than last week.
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
Squat snatches
Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
4 at 55%
3at 65%
2 at 75%
4 at 60%
3at 70%
2 at 80%
Note: Drop and reset between reps.
Conditioning
In teams of 2, for time, running together, but splitting gymnastics and weightlifting reps:
1,000m run [2 laps around the block]
40 muscle ups (bar or ring) [scaled: 2x chest to bar pullups]
1,000m run
40 power snatches
1,000m run
40 clean & jerks
Loads: Barbell: 135/95 lbs - DBs: 2x50/35 lbs
Time cap: 34 min
Part A
Warm up
400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts
Shoulder presses
4 sets of 5
Build up to a heavy set, increase from last week
Deadlifts
4 sets of 6 deadlifts (no pause)
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances
Overhead Squats
Every 3 min for 4 sets:
X overhead squats at 65%+ of snatch 1RM
Rep scheme: first set with 6 reps, second set with 5, third with 4, last with 6 reps
Front Squats
Every 2 min for 4 rounds:
X front squats at 75%+ of 1RM
Rep scheme: first set with 3 reps, second set with 2, third with 1, last with 3 reps
Warm up
2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks
Endurance
14 min AMRAP:
60 double unders
30 alternating DB hang snatches 50/35 lbs
10 burpees box jumps overs 24/20 in
-- rest 2 min
14 min AMReps:
Run 2k (4 laps around the block)
Max distance rowing in the remaining time
Warm Up