Warm Up
10 Inchworm
10 Dislocates & Pass Throughs
3 rounds for quality of:
45 sec Machine
10 Push ups
10 Heel Touches
10 Scap Pull ups or Push Ups
Barbell Conditioning
EMOM 10
3 Power Clean & Push Jerks
Weight at 65% 1RM
Weightlifting
I. Every 3 mins x 5 sets: Front Squat
3 x 8 reps @ 60%
2 x 6 reps @ 70%
% based on 1 RM Front Squat
Conditioning 1
AMRAP 20
400m Run
6 Front Squats
12 Shoulder to Overhead
Rest 1 min
Elite 185 / 125 lbs
RX 155 / 105 lbs
Scaled 135 / 95 lbs
Conditioning 2
For Time
300m Ski Erg
12 Burpee Box Jump Overs
Alternative Burpee over Bench
300m Row
12 Burpee Box Jump Overs
600m Bike Erg
12 Burpee Box Jump Overs
300m Row
12 Burpee Box Jump Overs
300m Ski Erg
Machine Sub:
20 / 16 cal Bike
200m / 400m Run
You can swap out any machines you need or use one machine for multiple sets.
Session 2
(Optional)
Gymnastics
5 Rounds for Quality
50ft (16 reps) Overhead Walking Lunges
20 Weighted Pistol Squats, 35 / 25 lbs
Alternative Bodyweight Pistol Squats or Leg Behind Pistol Squats
50ft (16 reps) Overhead Walking Lunges
Elite 115 / 75 lbs
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Accessory Work
3 Rounds for Quality
20 Single Leg Romanian Deadlift (L10R10)
20 Single Leg Box Step Downs, (L10R10)
max effort Wall Sit
Athlete choice on load and box height.
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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