Deadlift 3min to build to 50% Every :90 6 reps @50% 6 reps @60% 5 reps @65% 4 reos @70% 3 reps @75% -then- 4 Sets x 3 Reps @80% + 100m Run Then… 6 Rounds 200m run 1 RD of DT 135/95 Then.., Accessory Complete 3-4 sets 10 pistols :30 superman hold
Back Squats *Last week of pauses 10 reps EB 8 reps @40% 6 reps @50% -then- 4 Pause reps @60% 4 Pause reps @65% 4 Pause reps @70% 4 Pause reps @77.5% (every :90) -then- 2 x 5reps @77.5% No Pause (every :90) Then.., EMOM x 20min Min 1: 12/9 Cals Min 2: 8-12 Alt…
3min. cals 3min. DB Walking Lunges 3min. Sit-Ups 3min. DB Bench Press 3min. Double Unders 3min. Bicep Curls 2min. Rest 2min. Cals 2min. DB Walking Lunges 2min. Sit-Ups 2min. DB Bench Press 2min. Double Unders 2min. Bicep Curls 1min. Rest 1min. Cals 1min. DB Walking Lunges 1min. Sit-Ups 1min. DB Bench Press 1min. Double Unders…
General warmup Then.., With a partner: Buy in: 200m run x 10 (you go.. I go) -right into- AMRAP to 25th min 10 Box jumps 8 T2b/vups 6 DB/KB Deadlifts rest 3mins With a partner Emom x 10 Partner 1: 5 HSPU/10 Hand release Partner 2: :35 Farmers hold
Clean and Jerk Technique work -Split jerk -Power clean + Jerk x2 -Squat clean + jerk (Build to 60%) Then.., EMOM x 5min 12/9 Cals EMOM x 5min 2-3 CJ @60-65% EMON x 5min 35 Double unders/60s EMON x 5min 1 CJ @65-70% Then.., 3 Rounds. 20 WB 15 Pullups/C2B/banded 10 BOB Burpees *12min Cap
General warm-up then.., 30min clock. •rest :90 after each round. 30/20 cal Bike/row/ski/run -then- 3rds of: 10 T2B 10 Alt db snatch 10 push ups Then.., EMOM x 8 2-4 Wall walks :30 Hollow body hold
Back Squats 10 EB reps 8 reps @40% 6 reps @50% -then- 4 Pause Back Squats @60% 4 Pause Back Squats @65% 4 Pause Back Squats @70% 4 Pause Back Squats @75% -then- 2 Sets x 6 reps @75% No Pause! Then.., Bench Press 10-9-8-7-6-5-4-3-2-1 Bench press @60% Dead stop Bent over rows 5/5 20…
Split Jerk 10min Skill work Then.., 5 sets x 3 sets @60-65% *2sec pause in the dip. Then.., AMRAP 8min 5 HSPU 10 DB OH lunges RA 5 SA DB Push press RA 10 DB OH lunges LA 5 SA DB Push press LA rest 4min For time: 50 cals 40 Thrusters 45/35 30 American…
Front Squats -3min warmup to 65% Then.., EMOM x 10 3 Front Squats 65-70% * After the first 6rds/min, add a little more weight. No more then 70%. Then.., For time: 800m run right into… 3-4 rounds 200m farmers carry 25 DB front squats 20 situps 10/7 Cals
