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
Overhead Squat
5x7
Overhead Accessory
3 sets of 100 ft. double KB overhead carries
3 sets per side of 5 single KB sotts presses
Benchmark Conditioning
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 6
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 1 hang clean + 1 split jerk
Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 85%
Benchmark Conditioning
For time, in teams of 2, one partner working at a time, except the run:
1,000m/800m row
80 wall balls 20/14lbs
40 clean & jerks 135/95 lbs or 80 double DB C&Js 50/35 lbs
1,000m/800m row
60 wall balls 20/14lbs
30 clean & jerks 135/95 lbs or 60 double DB C&Js 50/35 lbs
1,000m/800m row
40 wall balls 20/14lbs
20 clean & jerks 135/95 lbs or 40 double DB C&Js 50/35 lbs
Time cap: 35 min
Part A
Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Tempo Front Squat
Tempo 33X1: 6x4 at 80%
Conditioning
14 min AMRAP:
14/11 cal row
14 alternating DB snatches 50/35 lbs
14 single DB overhead lunges 50/35 lbs
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
Part A - 6 min to build to a heavy rep around 80-85%.
Part B - 3x3 at 95% of today's heavy rep
Bench Press
3x4 at 80% of estimated 1RM across
Conditioning
For time:
100/80 cal row
50 handstand pushups
50 deadlifts 155/105 lbs
Time cap: 15 min
Warm up
Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges
Endurance
36 min alternating EMOM (6 rounds):
10-14 toes to bars (choose a number based on previous weeks, stick with it across all rounds)
10/7 cal assault bike (or bike erg)
3 squat cleans 165/110 lbs or 6 double KBs squat cleans 24/16 kg
8 burpees box jumps over 24/20 in
15 wall balls 20/14 lbs
Rest
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
Overhead Squat
5x6 - no tempo
Conditioning
3 rounds of 4 min AMRAP ladder , 2 min rest between rounds (reset every AMRAP):
2-4-6-8...
Burpees
Alternating DB snatches 50/35 lbs
Single DB box steps over 50/35 lbs, 24/20 in
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 5
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 2 hang cleans + 1 split jerk
Note: Aim to lift heavier than last week, 1 rep of split jerk this week
Conditioning
Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 82.5%
Single Leg RDL
3x6 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift, but the smaller sets should allow to build from prior weeks.
Conditioning