Warm up
3 rounds
Cuban presses with 5# weight plates in each hand
Wall facing squats (toes as close to the wall as possible, hands overhead)
50 ft. bottom up single KB carries per arm
Pressing Strength
Part A - Shoulder press
Every 2:30 min for 3 rounds: 4 shoulder presses
Set 1: 80%, Set 2: 82.5%, Set 3: 85%
Part B - Push press
Every 2:30 min for 4 rounds: 2 push presses
Set 1: 80%, Set 2: 85%, Set 3: 90%, Set 4: 92.5%
Conditioning
Warm up
3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS
Part A - Deficit deadlift
3x6 with 4 inches deficit
Start at around 65% and build to a challenging set.
Part B - Banded deadlift
3x6
Same as for part A, restart at around 65% and build to a challenging set.
Conditioning
Team of 2, 10 rounds for time:
200m run (both partners)
16 Toes-to-bar
2 rounds of Macho-man [BB: 135/95 lbs, DBs: 2x50/35 lbs]
Macho-man complex: 3 power cleans + 3 front squats + 3 jerks
Time cap: 34 min
Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Back Squat
Every 4 min for 4 rounds
4 back squats at 80%
-- immediately into: 4 back squats at 75%
-- immediately into: 4 back squats at 70%
Note: Every 4 min, you will perform 12 reps.
Conditioning
Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Back Squat
Every 4 min for 4 rounds
4 back squats at 80%
-- immediately into: 4 back squats at 75%
-- immediately into: 4 back squats at 70%
Note: Every 4 min, you will perform 12 reps.
Conditioning
Warm up
6 min AMRAP:
20 alternating walking lunges
10 Russian KBS
5 yoga pushups
10 jumping squats
Endurance
Part A
16 min AMRAP:
15 burpees
20 KB goblet squats
15 pushups
100 ft. broad jumps
-- Rest 4 min before part B
Part B
4 rounds of 3 min AMReps:
12/10 cal row
12 box jumps 30/24 in
Max double DB devil presses in the remaining time 50/35 lbs
-- rest 1 min between rounds
Warm up
6 min AMRAP:
8 alternating high box step ups 30/24 in
10 empty BB front rack lunge steps
12 empty BB push jerks
Front Squat
Every 4 min for 4 rounds
1 set of front squat for max reps at 80% of front squat 1RM
Note: in absence of 1RM, use 100% of your 10RM tested in week 1
Each set should be between 6-10 reps, near or at failure.
Conditioning
Warm up
2 rounds:
5 yoga pushups
20 alternating plank shoulder taps
10 PVC sotts presses
10 jump squats
Pressing Strength
Part A - Shoulder press
Every 2:30 min for 3 rounds: 6 shoulder presses
Set 1: 75%, Set 2: 77.5%, Set 3: 80%
Part B - Push press
Every 2:30 min for 4 rounds: 4 push presses
Set 1: 75%, Set 2: 80%, Set 3: 85%, Set 4: 82.5%
Conditioning
Warm up
3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS
Deficit deadlifts
3x8 with 4 inches deficit - no tempo
Start at around 65% and build to a challenging set.
Conditioning
Every 6 min for 5 rounds, perform, as a team of 2, for time:
100 double unders
50 American KBS 24/16 kg
50/40 cal row
20 power cleans [BB: 115/80 lbs, DBs: 2x40/25 lbs]
Note: Both partners may work at the same time. There is no particular order for the movement each interval. You may split the movements as desired and do them in any order, which may not be the same across the rounds.