Warm-Up1/2 Mile Jog
Then;
5×3 Pause Bench Press @75%
5×20 KB Swings (20/28)
Then;
3×15 Bench Press @50%
3×10 Double KB Clean (16/24)
3×30 Rope Slams
Then;
5 Rounds
1/4 Mile Run
30 BodyWeight Squats
20 PushUps
1:00 Row
Rest 1:30 & Repeat
Then;
12 Minute AMRAP
50 M Sled Push (100% of BackSquat)
100 M Farmers Carry (28/40KG KB)
10 Dips or Parrallette PushUps
10 Lateral BallSlams
Then;
2 Sets
1/4 Mile Run @85% Intensity
1:00 Weighted Plank
Then;
Stretch
WarmUp4 Sets
1: Couch Stretch
2: Hanging (Bar)
3: Pigeon Pose
4: 250 M Row
Then;
6×3 BackSquat @80%
Then;
4 Sets
10 BackSquat @50% of BS
5 PullUps
Rest 2:00 & Repeat
Then;
3 Sets
30 Front Loaded Lunges (KB) (20/12KG)
20 TRX Rows
10 Burpees
Rest 1:00 & Repeat
Then;
FOR TIME
500 M Row
25 DB Thrusters (20/40)
800 M Run
25 DB Thrusters (20/40)
500 M Row
Then;
STRETCH
WarmUp6 Sets
:30 Row- 1:00 Cossack Squats/Downward Dog
Then;
10 Sets
10 TrapBar Deadlifts (155/245)
10 DB Overhead Press (20/40)
Then;
5 Minutes Sled Push (100% of BackSquat)
Then;
4 Minute AMRAP of 6 PushUps + 3 PullUps
Then;
3 Minutes Sled Drag (120% of Deadlift)
Then;
1 Mile Run (Outside Preferably) @85% Intensity
Then;
STRETCH & Recover
Warm-Up5 Minute Stationary Bike Ride
&
5 Minutes of Squat Patterning (OHS, Cossack Squats, GoodMornings, StepUps, Etc)
Then;
6×3 Front Squats @80%
Then;
5 Rounds
10 KB Front Squat (2×16/24)
10 Pushups (Paralletes)
10 Calories Assault Bike
Rest 1:00 & Repeat
Then;
4 Rounds
16 Weighted Walking Lunges (20/40)
12 Calories Skierg
8 Burpees
Rest 1:00 & Repeat
Then;
3 Rounds
25 HighStepUps
50’Double Unders or 100 Skips On Rope
25 V-Ups
Then;
2 Rounds
25 BackSquat @55% of BS
Then;
2 Rounds
Dips Near Failure
GHD Hip Extensions
WarmUp1/2 Mile Jog
&
Hip Mobility
Then;
5×2+1 Hang Power Snatch+ Pause OverheadSquat
Then;
5×2+2 Power Clean + PushPress
Then;
4×4 Strict Press @75%
4×6 Weighted PullUps
Then;
5 Rounds
8 Dumbbell Clean and Press (55/30) (Touch floor between legs)
16 TRX Rows
24 Rope Slams
Then;
FOR TIME
3 Rounds
10 Dumbbell Thrusters (50/25)
10 Calorie Skierg
10 Dumbbell Thrusters (50/25)
10 Calorie Row
Then;
2 Sets
15 Lateral Raises
15 Front Raises
15 KB Upright Rows
15 Reverse Flys
Then;
Tabata Assault Bike
Then Stretch
Warm-Up10 Sets
100 M Row
Rest 20″ & Repeat
Then;
Heavy Double Deficit Deadlift
Then;
4×4 Deadlift @90% of Heavy Double
4×8-12 Weighted PushUps
Then;
2×15 Sumo Stiff Legged Deadlift @50%
2×30 Dumbbell Skull Crushers
Then;
5 Rounds
10 Bulgarian Split Squats (Per Leg)
10 Russian KB Swings (24/32)
40 Second Dip Hold (20″ Top- 20″ Bottom)
Then;
FOR TIME
7 TrapBar Deadlifts @60% of Deadlift
1 Burpee
6-2,
5-3,
4-4,
Etc
Then;
2 Sets
50 Straight Legged SitUps
20 AB Wheel RollOuts
50 Paces Farmers Carry (HEAVY!)
Then;
Stretch
WarmUp2 Sets
25 Band Tears
15 PushUps
5 Box Jumps (No Rebounding)
Then:
10 Sets
10 Jumping Lunges
3 Bench Press @75% (Controlled)
20 Rope Slams
Rest :30 & Repeat
Then;
4 Sets
10 DB Snatches (35/70)
15 PushUps
250 M Skierg
Rest 1:30 & Repeat
Then;
3 Rounds FOR TIME
50 M Sled Push @110% of BackSquat
100 M Farmers Carry (24/32)
100 M FrontLoaded Carry (Sandbag or KB- Challenging Weight)
15 Burpees
Then;
2 Sets
Weighted Plank 1:00 (45lb plate)
Dips near failure
Hanging Leg Raises near failure
Then;
Stretch
6×2 BackSquat @80%
Then;
5 Sets
8 BackSquats @60%
6 PullUps
400 M Run
Rest 2:00 & Repeat
Then;
3 Sets
20 Goblet Squats (24/16KG)
15 Lat PullDown
Then;
4 Sets
250 M Row + 15 Dumbbell Thrusters (25/50)
Rest 1:15-1:30 & Repeat
Then;
3 Sets
10 HighStep Up
10 TRX Rows
1:00 Sled Drag (110% of Deadlift on Sled)
Then;
STRETCH
Warm-Up1000 M Row
Then;
5×10 BackLoaded Reverse Lunges @40% of your BackSquat
Then;
For Time:
50 Walking Lunges
40 KB Snatches/Dumbbell Snatches (35/70) Alternating Hands
30 Dips
20 Box Jump Overs (Clear the Box)
10 Burpee PullUps
20 Box Jump Overs
30 Dips
40 KB Snatches/Dumbbell Snatches (35/70) Alternating Hands
50 Walking Lunges
Then;
2 Sets
25 Leg Extensions
25 Hamstring Curls
30″ Weighted Plank
Then;
Stretch
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