Warm up
2 rounds of:
200m row
5 KBS
5 box jumps
5 pushups
Endurance
In a 16 min window:
Buy-in: 3 rounds for time:
400m run
40 ft. sled push 150/120 lbs
10 box jumps 24/20 in
then, in the remaining time, AMRAP:
10 double DB deadlifts 50/35 lbs
10 pushups
-- rest 4 min
In a 16 min window:
Buy-in: 3,000m/2,400m row
then, in the remaining time, AMRAP:
10 American KBS 24/16 kg
10 V-ups
10 burpees
Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Back Squat
5x3**
Work up to a heavy set for the day, in the range of 75-85%
** After each set of back squat, perform 80 ft. single KB/DB Farmer's carry per side AHAP
Note: 80 ft. is over to the end of the room and back
Conditioning
Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Back Squat
5x3**
Work up to a heavy set for the day, in the range of 75-85%
** After each set of back squat, perform 80 ft. single KB/DB Farmer's carry per side AHAP
Note: 80 ft. is over to the end of the room and back
Conditioning
Warm up
3 min cardio of choice performed as 30 sec work, 15 sec rest, with 4 working intervals
Then, 6 min to rotate through:
5/side thoracic extensions
5 KB Turkish situps per side
20 band pullaparts
Bench press
5x3
Work up to a heavy set for the day, in the range of 75-85%
Weighted pullups
5x3 - Refer to your performance 2 weeks ago. If still working on strict pullup, adjust to a tough version of a banded pullup
Conditioning
Warm up
2 min cardio machine of choice, then 2 rounds of:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell
Barbell cycling & Conditioning
For time, 21-15-9 reps of:
Hang power cleans 95/65 lbs
Lateral burpees over bar
-- then: 21-15-9 reps of:
Push presses 95/65 lbs
Box jumps 24/20 in
-- rest 2 min, then: 12-9-6 reps of:
Clean and jerks 155/105 lbs
Burpee box jumps 24/20 in
In team of 2, for time, splitting as desired, one partner working at a time:
8 rounds of:
8 thrusters [BB: 135/95 lbs, KBs: 2x24/16 kg]
8 handstand pushups
--then 8 rounds of:
8 knees-to-elbows
8 deadlifts [BB: 245/165 lbs, KBs: 2x32/24 kg]
--then 8 rounds of:
8 burpees
8 American KBS 32/24 kg
--then 8 rounds of:
8 pullups
8/6 cal row
Time cap: 30 min
Part A
Warm up
30 cal machine (row, ski or bike), then 2 rounds of:
20 band pullaparts
5 pronated snow angels (on your stomach)
5 pullups
-- then 30 cal machine (row, ski or bike), then 2 rounds of:
10 alternating DB snatches
6 alternating DB overhead lunges
Open 26.2
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
Snatch
20 min EMOM:
1 snatch
Note: build up throughout for sound and clean execution, but do not exceed 80%. Aim to perform power snatches for the first 15 min, then squat snatches in the last 5.
Conditioning
Warm up
3 rounds:
10 cal machine
5/arm single DB cleans
5/arm single DB push presses
5 DB goblet squats
30 high knees
Endurance
35 min alternatingEMOM:
12/10 cal ski
6 double DB thrusters + 6 burpees over bar 50/35 lbs
40 ft. sled push AFAP 90/70 lbs
12/10 cal row
160 ft. double KB farmers carries
12/10 assault/erg bike cal
Rest
Warm Up
Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Front Rack Lunges
4 set of 14 alternating front rack lunges
Working sets should be around 70% of your 1RM front squat
Gymnastics & Core