1:00 Spiderman Lunges
20 Med. Ball Squat Cleans
1:00 Lateral Burpees over Bar
20 Unbroken Wall Balls
1:00 A-frame Toe Touches
EMOM until failure:
1 Squat Clean Thruster (135/95lbs)
-Men add 10lbs per round
-Women add 10lbs per round for the first 3 rounds, then 5lbs per round.
For time
40 Wallballs (20/14lbs)
20 Thrusters (135/95lbs)
40 Wallballs (20/14lbs)
Hip Openers 2:00
4-way Banded Glute Activation, 2:00
-Then-
15-12-9
Calorie Machine
Jump Squats
Hollow Rocks
All sets are the same weight.
Rest 2-4 minutes between sets.
The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.
EMOM 12 Minutes, 4 sets each
1 – 12 Front Rack Box Step Ups (6 per leg with moderate load, 20″box)
2 – 15 V-Ups
3 – Max Duration Push Up Hover Hold
A “Hover Hold” is a hold at the bottom of the push up position with the chest 1-3″ off the deck. Only your hands and toes should be touching the ground.
1:00 PVC Pass Throughs
1:00 Dead Hang from Pull Up Bar
-Then-
5 Rounds
Run 100m
1 Wall Walk
5 Empty Bar Hang Squat Snatches*
*Rounds 3-4, Use light weight on bar
5 Rounds
Run 300m
10 HSPU
5 Squat Snatches @ 65-75%
10 HSPU
Rest 2:00 minutes
Squat snatches may be touch and go or singles.
Machine equivalents, only if weather or injury prevent running:
Row 300m
AAB .5/.43 miles