4 Sets NFT Heavy Sled Pull 30m 15 Close-Stance Heels-Elevated Goblet Squats Rest Heavy Sled Drag 30m 10/10 Bench-Assisted Single-Leg Dumbbell RDLs Rest 1:00 Then… 10 Rounds For Time: 5 Hang Power Cleans 10 Air Squats 20 Double Unders / 30 Single Unders Time Cap: 15 Minutes
Bench Press (8 Sets) Bench Max Out — Week 1 of 2 8 Sets: 5 reps @ 50% 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100–105% — Max/PR Attempt Then… 15 Min AMRAP Buy in:…
Power Snatch (5 x 2) Week 3 of 3 — 5 Sets: 2 Power Snatches Snatch TNG! Then… Snatch Pull (3 x 2) 3 Sets: 2 Snatch Pulls @ 105–115% of 1RM Snatch Then… 10 Rounds For Time 4 Single Arm Alt Devils Press 4 Pull Ups 4 Box Jumps
AMRAP 10:00 1500/1200/1000m Run Max Cal Row (in remaining time) – Rest 5:00 – AMRAP 10:00 1500/1200/1000m Run Max Cal Bike (in remaining time)
16 Min AMRAP Buy In: 21 Burpee Pull Ups In the Remainder of the time AMRAP 36 Double Unders or 50 Singles 18 Wallballs 9 Deadlifts
4 Sets: 5 Push press 5 Press in split stance 5 Split Jerks 5-7 Strict Chin-Ups Then… 1:00 WORK / 1:00 REST x 10 Sets Alternate between Odd and Even sets each work interval. Sets 1, 3, 5, 7, 9 1:00 to complete: 8 Dumbbell Bench Press In Remaining Time: Max Cal Bike Rest 1:00…
4 Sets: 4 Box Squats @ 77-85% of 1RM Back — Final week of Box Squats! The reps drop to 4 this week, allowing you to build to your heaviest set of the strength block. Then… 5 Rounds for Time 200m Run 10 Overhead Squats 10 Toe to Bar
4 Sets: 2 Bench Press 8 Wide-Grip Bent-Over Barbell Rows Rest 2 minutes between sets -Finisher: 8-10 Pause Bench Press @ 55–60% of your heaviest set of 2 2-second pause at the bottom of each Rep. Then.. 20-Minute AMRAP 400m Run 10 Dumbbell Push Press 20 Alternating Box Step-Ups 10 lateral Burpees Over the Dumbbells
Power Clean (5 x 3) Week 2 of 3 5 Sets: @ 55–60% of 1RM Clean Then.. For Time: 30 Deadlift 30 Dual DB Hang Power Snatch 30 Burpee
Part 1: 5 Rounds: (10 Minutes) Minute 1: 100m Run Minute 2: AMRAP Air Squats Rset 1 MInute Part 2: 5 Rounds (10 MInutes) Minute 1: 15/12 Cal Row Minute 2: AMRAP Push Ups Rest 1 Minute Part 3: 5 Rounds (10 Minutes) Minute 1: 12/9 Cal Bike or Ski erg Minute 2: AMRAP Chin-ups
