Warm up
3 rounds:
5 no-push-up burpees
5 scap pushups / scap HSPU
10 banded face pulls
10 alternating box step ups
Then, build up your bench press and deadlift weight
Deadlift & Bench Press (20 min)
Alternate between lifts each set
5x3 at 60% of 1RM
Conditioning
For time, 21-18-15-12-9-6-3 reps of:
Cal row or ski (Same machine across)
Pushups
Time cap: 14 min
Part A
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 (15 min)
5x3 at 60% of 1RM**
** After each set of back squats perform 20 walking lunges (bodyweight)
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 6 rounds:
3 hang power cleans BTK
Keep the weight between 60-75%, this is technique/positional work
Conditioning
"Stonewall"
30 min partner AMRAP:
6 squat cleans 135 lbs (Marsha) / 95 lbs (Sylvia)
28 double-unders
6 shoulder-to-overheads 135 lbs (Marsha) / 95 lbs (Sylvia)
9 Burpees
Warm up
3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs
Snatch
Every 2 min for 6 rounds:
1 power snatch + 2 squat snatches
Start around 60% and build up to a challenging load throughout the 6 rounds
Conditioning
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
5x2, building to a heavy set of 2 push jerks for the day in 5 sets.
B - Split jerks
4x2, 80-85% of 1RM
Conditioning
For time:
15-12-9-6-3 reps of:
Power cleans 115/80 lbs
Push jerks 115/80 lbs
Box jumps over 24/20 in
Time cap: 14 min
Warm up
6 min AMRAP:
5 inch worms
10 V-ups
5 hanging knee raises
10 KBS
Endurance
For time:
2,400m/2,000m row
-- Then, 8 rounds of:
10 wall balls 20/14 lbs
50 ft. sandbag carry AHAP
-- Then, 1,200m/1,000m row
-- Then, 4 rounds of:
10 wall balls 20/14 lbs
50 ft. sandbag carry AHAP
-- Then, 600m/500m row
-- Then, 2 rounds of:
10 wall balls 20/14 lbs
50 ft. sandbag carry AHAP
Time cap: 38 min
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 90%
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 85%
1 rep at 87.5%
Conditioning
Warm up
3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps
Back Squat (20 min)
8x2 at 90%**
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 85%
1 rep at 87.5%
** After each set of back squats, 30 sec wall sit
Conditioning
Warm up
1 min pigeon strecth per side, then:
3 rounds, with an empty barbell:
5 hang clean & jerks
5 pause front squats
10 front rack lunges
Cleans
Every 90 sec for 10 rounds:
2 hang power cleans ATK + 1 hang power cleans BTK
Keep the weight between 60-75%, this is technique/positional work
Conditioning
4 rounds for time:
20 Cal row
10 Devil Presses 50/35 lbs
Time cap: 15 min
Part A