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
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
WarmUp-Foam Roll – 5 Minutes
-Low Lunges with a Rotation (5x Per Side)
-Calf Stretching
Then;
Find Max Effort Box Jump
Then;
Work-Up to Heavy Power Clean (No “starfishing”)
Then;
3×2 Power Clean @70% of Heavy Single
5 Rounds
400 M Run
20 Russian KB Swings
15 PushUps
10 Pistol Squats or Weighted lunges
50 Double Under or Skips on the rope
Then;
4 Sets
25 Band Tears
15 Hip Extensions (GHD)
15 Straight Legged SitUps
50 Pace Farmer Carry
Then:
STRETCH
WarmUp10 Sets
100 M Row
Rest 15″ & Repeat
Then;
10 Sets (Unbroken -Chill Pace)
5 BackSquats @70% (Beltless)
10 PushUps
5 PullUps
10 Rotational Ball Slams
Then;
4 Sets
10 High StepUps
10 Rows
Then;
2 Rounds (AMRAPS)
3:00 of work- 1:30 of recovery
8 Jumping Lunges
4 Burpee PullUps
Then;
5 Minutes
Sled drag & Push with 100% of your FrontSquat
Then;
STRETCH
WarmUp
3 Sets (R/L)
-Low Lunge with a Rotation 15″
-Pigeon Pose 15″
-Couch Stretch 15″
-DeepSquat with a Walkout 5x
Then;
8×3 Deficit Deadlifts @70% (Speed & Integrity)
Then;
2×10 Banded Deadlifts @50% (Speed Through the middle)
2×250 M Row
Then;
5 Sets
20 KB Swings (24/16)
40 M Bear Crawl
10 Calories Assault Bike
Rest 2″ & Repeat
Then;
3 Sets (2KBS)
15 Swings (20/12)
10 Cleans
5 Strict Press
10 Squats
15 Burpees
Rest 1:30 & Repeat
Then;
2 Sets Unbroken
250 M Row
25 PushUps
25 Sumo KB Deadlifts
30″ Weighted Plank
Then;
100 Dumbbell Skull Crushers
WarmUp3 sets
20 Band Tears
10 Ball Slams
5 Walkouts + PushUp
2 Low Lunge Twist
Then;
4Sets
15,12,8,15 Incline Barbell Chest Press
Then;
7×2 Pause Bench Press @75%
Then;
4×12 Flat Dumbbell ChestPress
Then;
10 Minute “AMRAP”
10 KB Swings
10 Dips
Then;
2Sets
15 Pec Deck
15 Modified PushUps (against bench)
Then;
2 Sets
15 Preacher Curl
15 EZ Bar Curl
15 Hammer Curls
15 TRX Rows
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