Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
Every 3 min for 5 sets:
5 overhead squats, building ~50%-75% across sets
Conditioning
12 min AMRAP:
15 wall balls 20/14 lbs
15/12 cal row
Part A
Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Tempo Bench Press
5x5 @ 31X1 tempo (3 sec down, 1 sec pause at the bottom, fast up)
Note: no % prescribed this week. Controlled reps with proper mechanics, focusing on maintaining tension in the lats throughout (yes, the lats!). We are beginning to build a baseline for load progression toward the Week 8 1RM test.
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises
Bench Press
Every 2 min for 8 rounds:
1 bench press at 90%
Conditioning
For time:
1,000m/800m row
25 handstand pushups
10 burpee over the rower
10 bar muscle ups
10 burpee over the rower
25 handstand pushups
1,000m/800m row
Time cap: 16 min
Scale: 3x pullups or ring rows
Teams of 2, for time, partners complete full rounds:
10 rounds
200m run
9 power snatches [BB: 95/65 lbs / double DBs: 2x40/25 lbs]
-- then, 8 rounds of:
200m run
12 clean & jerks [BB: 95/65 lbs / double DBs: 2x40/25 lbs]
-- then 6 rounds of:
15 chest-to-bar pullups
15 overhead squats [BB: 95/65 lbs / Plate overhead squats: 45/35 lbs]
Time cap: 35 min
Part A
2 rounds for total time:
3,000m/2,400m
-- rest 1 min
Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
Back Squat
5x5 at 50-60%
Conditioning
For time:
800m run
40 wall balls 20/14 lbs
800m run
Time cap: 14 min
Part A
Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Snatches
20 min to find a new 1RM snatch
Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM
Conditioning
Warm-up & Gymnastics skills
2 min cardio of choice then 3 rounds of:
5 inch worms
5 per side half kneeling KB bottom up presses
5 PVC Cuban presses
-- then, 10 min to perform ~3 sets of:
8-10 hollow position pull down with feet on foam roller
20 sec per side Copenhagen plank hold
Endurance
Warm up
2 rounds of:
10 empty bar RDLs
10 empty bar front squats
5 muscle cleans (empty bar)
20 sec bar hang
Benchmark test - XENOM Event 9
Part A - Warm-up and preparation
Work up to 80% clean 1RM in 5-6 singles within an 8 min window
Perform 3 sets of 20 sec fast pace row, ski or bike in between your clean build up sets.
Warm up
3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts
Deadlift
5x5 @ 70% of 1RM
immediately followed by 3 broad jumps for max distance
Rest as needed between sets. Focus on bar speed off the floor, this is volume work, not a grind.
Note: This is conventional deadlift.
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises
Bench Press
Every 2 min for 8 rounds:
2 bench presses at 87.5%
Conditioning
For time:
1,000m run
1,000m/800m ski/row
-- rest 1 min
1,000m/800m ski/row
500m/400m ski/row
-- rest 1 min
500m run
500m/400m ski/row
Time cap: 25 min
Part A