Warm Up
10 Toy Soldiers
10 Kang Squats
4 rounds x 30 secs on / 10 secs off
1st Scapular Pull-ups
2nd Lateral Line Hops
3rd Plank Position Shoulder Taps
4th Plank Hold
5th Air Squats
Option to choose one conditioning
Dumbbell Conditioning
Single Arm Shoulder to Overhead
2 Rounds
1 x 30 @ 50 / 35 lbs
1 x 20 @ 60 / 45 lbs
1 x 10 @ 70 / 50 lbs
Rest 3 mins
Note: Switch arm every 5 reps
Scaled Weights:
1 x 30 @ 35 / 25 lbs
1 x 20 @ 45 / 30 lbs
1 x 10 @ 50 / 35 lbs
Barbell Conditioning
Squat Cleans
2 Rounds
1 x 12 @ 115 / 75 lbs
1 x 9 @ 135 / 95 lbs
1 x 6 @ 155 / 105 lbs
1 x 3 @ 185 / 125 lbs
Rest 5 mins
Goal:
The primary goal is to go unbroken on each set. The secondary goal is for time.
Scaled Weights
12 reps at 95 / 65 lbs
9 reps at 115 / 75 lbs
6 reps at 135 / 95 lbs
3 reps at 155 / 105 lbs
Weightlifting
I. Every 2 - 3 mins x 4 sets: Front Squats
1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 80%
1 x 6 @ 80%+
% based on 1RM Front Squat
Conditioning (Choose 1)
Option 1
5 Rounds For Time
36 / 26 cal Bike
20 Double KBs Front Squat
(Use dumbbells if not available)
Rest 1:30 mins between set
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Machine Subs:
1000 / 800m Standing Bike Erg (damper 10 / 8)
800 / 500m Seated Bike Erg
500 / 400m Row or Ski
40 Russian Swings
Option 2
Amanda
For Time
Option 1
9 - 7 - 5
Ring Muscle Ups
Squat Snatch
Option 2
9 - 7 - 5
Assisted Ring Muscle Ups
Squat Snatch
Option 3
13 - 11 - 9 - 7 - 5
Power Snatch
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Accessory Work
4 sets x 1 min ON / 1 min OFF
1st Medball Sit Ups
Alternative Medball GHD Sit Ups
2nd Pike Leg Lifts
3rd Plank Hold
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