400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
1×5 (65%)
1×5 (70%)
1×5 (75%)
1×5 (80%)
For Time:
16-14-12-10-8-6-4-2
Pull-Ups
Back Squats (95/65)
Burpees
Time Cap: 20min
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.
If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)
For Time:
60 Air Squats
50 Ring Push-Ups
40 DB Snatches (50/35)
30 Pistols
20 DB Squat Snatches (50/35)
10 D-Ball Over the Shoulders (100/70)
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
clusters
For Time:
15 Clusters (135/95)
30 Deadlifts (135/95)
60 Wall Balls (20/14)
30 Deadlifts
15 Clusters
500m Row
Then 3 Rounds of:
20 Pass-Thrus
15 Empty Barbell FS
10 T2B
5 Strict HSPU
Warm-up before you get into your working sets.
Working Sets (% based on 1RM):
1×5 (70%)
1×5 (80%)
1×2 (85%)
1×3 (90%)
1×1 (100%)
12min AMRAP:
1-2-3-4-5-6-7-8…
Front Squats (135/95)
HSPU
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Max Height Box Jump
For Time:
3 Rounds:
250m Row
10 Hang Power Cleans (95/65)
—Rest 2min—
21-15-9
Push Jerks (95/65)
Box Jump (24/20)
Time Cap: 18min
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
Warm-up before you get into your working sets.
Working Sets (% based on 1RM):
1×5 (70%)
1×5 (80%)
1×2 (85%)
1×3 (90%)
1×1 (100%)
“Bondy”
AMRAP 20
6 Pull-Ups
11 Burpees
24 Sit-ups
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Warm-up before you get into your working sets.
Working Sets (% based on 1RM):
1×6 (70%)
1×6 (80%)
1×3 (90%)
1×2 (95%)
For Time:
15-12-9
* Thrusters (135/95)
* Ring Dips
9-6-3
* Full Snatches (135/95)
* Bar Muscle-Ups (Scale: Burpee Pull-Ups )
Time Cap: 20min
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
20min to find a max complex:
Deadlift + Hang Clean + Front Squat + Shoulder to Overhead
12min AMRAP:
2 DB Hang Clean and Jerk (50/35)
2 T2B
4 DB Hang Clean and Jerk
4 T2B
6 DB Hang Clean and Jerk
6 T2B
….
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
3RFT:
9 Strict HSPU
11 Lateral Burpees
9 Deadlifts (315/220)
11 Lateral Burpees
*Row 2001M either at beginning or end
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
For Time:
1 mile Run
60 Back Squats (body weight)*
60 American KBS (55/35)
60 Push-Ups
* Can be done off the rack.
Time Cap: 35min
Recent Comments