Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
3 Rounds for Quality
45 sec Machine
10 Barbell Push Press
100 ft (60 steps) Overhead Barbell Carry
50 ft (30 reps) Toy Soliders
Session 1
Barbell Conditioning
I. Every 3 mins x 5 sets: Halting Clean + Clean
2 x 2 + 1 @ 65%
1 x 1 + 1 @ 70%
2 x 1 + 1 @ 75%
Halting cleans are below the knee. Cleans are not touch and go, reset after the halting clean.
% based on 1RM Squat Clean
II. Every 3 mins x 5 sets: Pause Split Jerk + Split Jerk
2 x 2 + 1 @ 65%
1 x 2 + 1 @ 70%
1 x 1 + 1 @ 75%
1 x 1 + 1 @ 75 - 78%
Pause jerks are with a 2 sec pause in the dip position.
% based on 1RM Split Jerk
Barbell Conditioning
3 Rounds, each round for time, of:
RX:
15 Thrusters, 115 / 75 lbs
12 Thrusters, 135 / 95 lbs
9 Thrusters, 155 / 105 lbs
6 Thrusters, 185 / 125 lbs
Rest 3 mins between each round.
Scaled:
15 Thrusters, 95 / 65 lbs
12 Thrusters, 115 / 75 lbs
9 Thrusters, 135 / 95 lbs
6 Thrusters, 155 / 105 lbs
Rest 3 mins between each round.
Gymnastics
For Quality
50 Strict Pull Ups
Every time you break complete:
Session 2
Optional
Conditioning 1
AMRAP 12
12 Burpee Box Jump Overs, 24 / 20 in
8 / 6 Ring Muscle-ups
Alternative Box Turn Over Progression
6 Sandbag Cleans
Alternative Power Cleans
Rest 1 min after each round
RX
Sandbag 150 / 100 lbs
Barbell 155 / 105 lbs
Scaled
Sandbag 100 / 70 lbs
Barbell 135 / 95 lbs
Conditioning 2
2 Rounds For Time
40 cal Row
20 Dumbbell Box Step Overs, 24 / 20 in
200 ft. Barbell Back Rack Carry*
Alternative Sandbag Carry
20 Dumbbell Box Step Overs, 24 / 20 in
40 cal Row
Rest 1:1 between each round.
RX 50 / 35 lbs
Scaled 35 / 25 lbs
*Choose weight, it needs to be heavy but unbroken for 100 ft at a time
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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