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.
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
5 back squats at 75%
-- immediately into: 5 back squats at 70%
-- immediately into: 5 back squats at 65%
Note: in absence of a back squat 1RM, you may reference the weights from the front squat on Tuesday if you attended, and increase the load by 15%.
Every 4 min, you will perform 15 reps.
Warm up
2 rounds
10 PVC passthroughs
10 PVC sotts presses
5/side KB windmills
10 jumping PVC overhead squats
Touch-n-Go Snatches
Warm-up to a snatch at 70%, then perform 3 drop sets of:
2 TnG snatches at 70%
2 TnG snatches at 65%
2 TnG snatches at 60%
-- rest ~2 min between drop sets
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