Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
Barbell Conditioning
I. EMOM 8
3 Power Clean & Push Jerk, pick load
Start at 65% 1RM of your limiting lift and build to a heavy 3 rep for the day. Touch-and-go reps.
II. Every 2 mins x 4 sets: Front Squats
1 x 4 reps @ 70%
1 x 4 reps @ 75%
1 x 4 reps @ 80%
1 x 4 reps @ 85%
III. Every 2 mins x 5 sets: Deadlift
1 x 5 reps @ 70%
1 x 5 reps @ 80%
1 x 3 reps @ 85%
1 x 2 reps @ 90%
1 x 1 reps @ 95%
Gymnastics Conditioning
2 Rounds for Time
14 / 10 Ring / Bar Muscle Ups
30 Shoulder-to-Overheads
40ft. Overhead Walking Lunges
Rest 1:1 between each round.
RX 135 / 95 lbs
Scaled 95/ 65 lbs
Conditioning
For Time
Run, 500 m
40 Air Squats
6 Sandbag Cleans
Run, 400 m
30 Air Squats
4 Sandbag Cleans
Run, 300 m
20 Air Squats
2 Sandbag Cleans
Machine Subs
50/40 - 40/32 - 30/24 Concept 2 Machine Calories
Barbell Option
8 - 6 - 4 @ 105 / 155 lbs (RX) ; 75 / 115 (Scaled)
Accessory Work
Every 2 mins for 8 mins
Set 1: 12 Barbell Bicep Curls, pick load
Set 2: 12 Barbell Bicep Curls, pick load
Set 3: 12 Barbell Bicep Curls, pick load
Set 4: max rep Barbell Bicep Curls, pick load, 1 min
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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