Warm up
6 min AMRAP:
5 cal ski/row
5 supermen
10 alternating jumping lunges
5 empty barbell tempo front squats
Tempo Front Squat
5x5 with 33X1 tempo at 60%**
After each set of front squat, perform double KB walking lunges (Farmer's style)
Conditioning
3 rounds of 90 sec AMReps:
8 deadlifts 135/95 lbs
8 deficit handstand pushups 4/2 in
Max cal machine (row, ski or bike) in the remaining time
-- Complete 3 rounds back to back, no rest in between.
-- Then, rest 90 sec
-- Then, 3 rounds of 90 sec AMReps:
8 deadlifts 135/95 lbs
8 handstand pushups
Max cal machine (row, ski or bike) in the remaining time
-- Complete 3 rounds back to back, no rest in between.
-- Then, rest 90 sec
-- Then, 3 min AMReps:
Max clean and jerks 135/95 lbs
Note: transitions are key in this workout, all handstand pushups should be unbroken. Scale the movement / reps accordingly.
EVF360
Part A
18 min to perform 4 rounds of the following for load and speed:
30 sec dead hang
12 double KB front rack squats
8 double KB split squats per side (2 KBs held farmer's style)
10 KB goblet hold good mornings
Part B
On a continuously running clock:
From 0:00 to 6:00, 3 rounds for time:
15/12 cal row
15 single KB deadlifts 24/16 kg
15 pushups
From 6:00 to 12:00, 3 rounds for time:
12/9 cal row
12 American KBS 24/16 kg
12 pushups
From 12:00 to 18:00, 3 rounds for time:
9/7 cal row
9 burpee KB deadlifts 24/16 kg
9 pushups