Front Squat- 1RM with 5 second pause at bottom
Muscular Imbalance Work- (weighted or not) 8 Strict Pull-ups, 8 Strict Dips, 100ft unilateral carries.
Cash Out- 100m of walking lunges
Front Squat- 1RM with 5 second pause at bottom
Muscular Imbalance Work- (weighted or not) 8 Strict Pull-ups, 8 Strict Dips, 100ft unilateral carries.
Cash Out- 100m of walking lunges
Skill Work: 10min of handstand work.
Conditioning: (5 sets) 1 min Cal Row, 1 min abmat sit-ups, 1 min box-jumps, 1 minute T2B, rest 1 min.
Cash out: 3 sets of max effort double-unders
A. Bench Press- 3RM then 85% for 3+
B. Deadlift- 3RM then 90% for 2×3
C. AMRAP15- 9 HSPU, 12 Deadlifts (225/155), 15 Wall Balls (20/14), 18 Cal row.
A. Muscular Imbalance Work (3 sets)- Oh DB carries 50yds, sub maximal reps on dips, and strict pull-ups.
B. 8RFT- 10 Thrusters (95/65), 8 C2B Pull-ups, 50 Double-unders.
A. Skill work (2 sets)- 50 Double-unders, Handstand work.
B. Clean and Jerk- Work to 1RM, then 85% for 3 reps, 75% for max reps.
C. “Elizabeth”- 21-15-9 Cleans (135/95) and Ring Dips
A. Bench Press- work to final 5RM then 85% for 5+
B. Deadlift- 5RM then 90% for 3
C. 20min AMRAP- 20 Wall Balls (20/14), 15 Deadlifts (185/135), 10 T2B. *Rest 2min between rounds
A. Snatch: Find 1RM then 75% for max reps
B. Back Squat: Work to final 5RM then 85% for 5+ reps
C. For Time: 500m row Buy-in: “Jack Bauer” KB Swing 3-6-9-12-15-18-21 and Sumo Deadlift high pulls with KB 21-18-15-12-9-6-3 (53/35)
A. 3 sets- 40yd unilateral OH carry, Dips and strict pull-ups for sub maximal reps.
B. For time: 50 Wall Balls, 40 Deck squats (25/15 bumper plate), Row 800m, 40 Wall Balls, 30 Deck squats, Row 500m, 30 Wall Balls, 20 Deck squats.
A. 4 sets not for time- 50 Double-Unders and Hand Stand Work
B. Clean and Jerk- 70% 3reps, 80% 2 reps, 85% 1rep, 88% 1rep
C. 3min AMRAP (4sets)- 20 goblet squats (53/35), 15 T2B, 10 Sumo Deadlift High Pulls with kettle bell (53/35)
A. Bench Press- Work up to 90% of best 5RM for 3×5
B. Deadlift- Work up to 90% of best 5RM for 3×5
C. Conditioning: 4 rounds for time: 5 Bar Muscle-ups, 10 Deadlifts (225/155), 15 Bar facing burpees.