Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
3 Rounds For quality:
12 / 9 cal Row
6 Burpees Over Rower
12 GHD Back Extensions
-- then --
Spend 5-8 mins working on freestanding handstand holds in a 4x4 ft box.
Use wall support if needed.
Session 1
Barbell Conditioning
Every 1:30 mins for 12 mins
6 Bench Press
50 ft. Sandbag Bear Hug Carry
Alternative Odd Object Bear Hug Carry
RX 150 / 100 lbs
Scaled 100 / 70 lbs
Start the bench press at 65% 1RM and add weight after every 2 rounds.
Weightlifting
EMOM 12: Box Squat
6 x 5 reps @ 65%
6 x 5 reps @ 70%
% based on established 1RM Box Squat
Tempo descent. Unload weight and stand up quickly. Box height should be right at parallel or right above so adjust accordingly.
Box height should be right at parallel or right above so adjust accordingly.
Conditioning
For Time
30 GHD Sit-ups or 50 Sit Ups
30 Power Snatches
30 or 20 Chest to Bars
Alternative Renegade Rows
30 GHD Sit-ups or 50 Sit Ups
15 Power Snatches
15 or 10 Chest to Bars
Alternative Renegade Rows
30 GHD Sit-ups or 50 Sit Ups
Elite 115 / 75 lbs (30 reps) ; 155 / 105 lbs (15 reps)
RX 95 / 65 lbs (30 reps) ; 135 / 95 lbs (15 reps)
Scaled 75 / 55 lbs (30 reps) ; 115 / 75 lbs (15 reps)
Session 2
Power Development
5 Rounds for Quality
6 Seated Box Jumps
50 ft Broad Jump
50 ft. Sled Push, pick load (heavy)*
*Skip if not doable
Gymnastics
10 Rounds For Quality
1 Legless Rope Climb
Alternative
2 Regular Rope Climb
5 / 3 Supinated Pull Ups
10 Alt. Ring Rows
100 ft. (60 steps) Farmers Carry
RX 70 / 50 lbs
Scaled 50 / 35 lbs
Cool Down
Set TABATA Timer: 30 sec HOLD / 10 sec Transition
Puppy dog pose center
puppy dog pose right
puppy dog pose left
Scorpion Pose right
Scorpion Pose left
low dragon right
low dragon left
Pigeon Pose right
Pigeon Pose left
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