Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
5-10 minute cool down walk
then,
Pick 1-4
– Pigeon Pose, 2:00/side
– Couch Stretch, 2:00/side
– Saddle Pose, 2:00
– Dragon Pose, 2:00/side
then,
Foam Roll Quads, Glute, Hamstrings
2 Steady Rounds
20 Russian KB Swings (53/35lbs)
:20 Handstand Hold
5-8 Strict Pull Ups or Ring Rows
.15 miles Air Bike
3 Rounds
1:00 Max Rep Ring Rows
:30 Rest
1:00 Max Strict Ring Dips
:30 Rest
Goal is the same or more reps as 2 weeks ago with less rest between sets.
Max Rep Ring Rows
Use a difficulty that allows for a set of 15+ on first set.
Max Strict Ring Dips
Must be able to perform 5+ perfect strict reps to start, otherwise perform bench dips or push ups.
AMRAP 7 Minutes
50′ HS Walk
20 Double DB/KB Deadlifts (70/50s)
2 Rounds
100 Single Unders
10 Kip Swings
10 Squats (light sandbag or DBs on R2)
5 Strict Pull Ups
10 Squats (light sandbag or DBs on R2)
Option 1
30 Bar Muscle Ups in as few sets as possible
Rest no more than 3:00 between big sets
Opiton 2
15 Bar Muscle Ups in as few sets as possible
Rest no more than 3:00 between big sets
Option 3
EMOM 12 Minutes
1-3 Bar Muscle Ups, or Assisted Bar Muscle Ups
(band, jumping, etc.)
Every Minute until 80 Clean and Jerks have been completed, alternating minutes with a partner:
10 Pull Ups
Max Clean and Jerks (135/95lbs) in remaining time
14 Minute Cap
In teams of 4 (Pair off)
Pair 1 – 400m Farmers Carry, switch as needed (50s/35s = RX)
Pair 2 – Max Burpee Box Jump overs, Switching every 3 reps.
*When the Farmer’s carry pair is finished, switch stations and continue until each pair has completed each station once.
AMRAP 25 Minutes in teams of 4, alternating full rounds
6 Burpee Box Jump Overs (30/24″)
30′ Sled Push, Heavy as —-!
20 Slow Cossack Squats (10/side)
-Then-
AMRAP 5 Minutes (Steady Pace)
10 Lunge Steps*
100m Run
10 Lunge Steps
5 Empty Bar Clean and Jerks
*After round 1, add Empty bar front rack
3 Second count on the way down (no pause in the bottom)
10 Rounds
3 Clean and Jerks (135/95lbs)
10 In Place Lunge Steps (BW)
7 HSPU
14 OHS (95/65LBS)
7 BURPEES
300M RUN
9 Minutes Mixed Machine Warm-Up
3:00 AAB
3:00 Row
3:00 Shuttle Run (20m section)
*Goal is to slowly ramp up Heart Rate
14-13-12-11-10-9-8-7-6-5-4-3-2-1
UB Russian KB Swings (70/53lbs)
Athletes must set the KB down between sets.
8 Minute Cap
2 Rounds
:30 Squat Hold
10 Air Squats
-Then-
15-12-9
Calorie Row
Empty Bar Front Squats
x2 Double Unders/Single Unders
On a 15 Minute Running Clock.
Build to a Heavy Pause Front Squat.
200 Double Unders
40 Toe to Bar
10 Squat Cleans (225/155lbs)