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
Note: the rest is considered as one station, so your would be resting for 2 min, including the 30 sec from the previous round and the 1min+30 sec of the "rest station".
This workout lasts 36 min in total.
UES strength
Warm Up
2 Rounds
5 Boot Strappers
10 Push-Ups
5 Banded Passthroughs
10 Banded Pull Aparts
5 Heavy KB Romanian Deadlift
10 Heavy KB Russian Swings
Bench Press Warm Up
2 Sets:
10 Reps @ Empty Barbell
8 Reps @ 50% 1RM
Bench Press
Every 2 Minutes for 5 Rounds work up to a Heavy
*5 Rep Bench Press
Rep 1 & 2: Close-Grip Bench Press
Reps 3–5: Normal Grip
5 Reps @ 60% of 1RM Bench Press
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%+
Deadlift Warm Up
2 Sets:
10 Reps @ Empty Barbell
5 Reps @ 50% 1RM
Deadlift
Every 2 Minutes for 5 Rounds work up to a Heavy
*5 Rep Deadlift
Reps 1 & 2: Tempo (5.0.X.2)
Reps 3–5: Conventional Deadlift
5 Reps @ 60% of 1RM Conventional Deadlift
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%+
Metcon
Open Workout 22.2
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Bar-facing burpees
Time cap: 10 minutes