Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 50% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 5x3: 60 Sec Rest - 45% 1 RM Bar Weight 25% 1RM Band Weight
DB Bench Press 5x15: Rest as needed
Cable Tricep Extension 150 Reps (20-30 Rep sets)
Conditioning:
6 Rounds (1:1)
20 Calorie Row
10 Burpee over bar (lateral)
5 Snatch 185/135
Warm up - wall squat hold, straddle hamstring stretch, shoulder rolls, lat/pec stretch, hamstring smash, barbell quad smash, 2 rounds of: 15 cal row + 10 jump squats + 10 lunges
Weightlifting
Box Squat 12x2 : 60 sec Rest - 50% 1RM Bar Weight 25% 1 RM Band tension
Deficit Deadlift 12x1 : 60 Sec Rest - 50% 1RM Bar Weight 25% 1RM Band Tension
Banded Plyo Jumps 10x4 : 30 sec rest
Nordic Curls 6x6 : Partner assisted
Reverse Hyper 4x20 - 50% of 1RM back Squat
Banded Leg Curls 150 Reps
Morning
Warm up - couch stretch, squat hold, straddle hamstring stretch, leg swings, banded bully stretch, lat stretch, then…
Rowing
5 x 500m w/1 minute rest
*Start at 1:45/500m and try to decrease 1 second each interval.
7 Rounds (1:1)
10 Bar Facing Burpees
3 Power Cleans 255/185#
*Alternate rounds back and forth with a Partner
3 Sets for quality
10 Barbell Roll outs
20 Weighted Hip Extensions
Afternoon
Warm up - crossover symmetry activation, banded bully stretch, banded lat stretch, spiderman stretch, squat hold, leg swings, 2 sets of: 8 deadlifts (light) + 8 box push ups + 8 kip swings + 8 shoulder rolls
Alternating Minutes x 12 minutes
Odd: 10 KBS #70#55 + 15 Push ups
Even: 20 Toes to Bar
Weightlifting:
1 RM split jerk
5x8 snatch-grip strict press
4x5 muscle snatch from bottom squat position @30-40% of max snatch
5x15 Incline DB bench press
5x8 DB rollbacks
Conditioning:
Alternating Minutes x 15 minutes (5 rounds)
15/12 Calorie Echo Bike
12 Strict Pull Ups
10 Dumbell Bench 70/50#
*Push the pace on the echo bike to make this EMOM tough.
EMOM x 10 minutes
5 Muscle Ups
Weightlifting:
1 RM pin 3 rack pull snatch grip
7x4 deficit muscle clean @85%
6x6 GHR +25 lbs
6x60’ sled pull @ 6 plates (belt around the midsection)
3x10 reverse hypers (Heavy)
Conditioning:
10 minutes Easy (Mark your distance run here, you will KEEP this distance as the time for each interval decreases)
2 minutes Rest
9 Minutes (Make your same distance you ran for your 10 minutes EASY)
2 minutes Rest
8 Minutes (Make your same distance you ran for your 10 minutes EASY)
2 minutes Rest
7 Minutes (Make your same distance you ran for your 10 minutes EASY, if you did not make the 8 minutes, do NOT run this 7 minute interval.)
2 minutes Rest
5 Minutes Cool Down
*Make the first 10 minutes easy enough that you can push hard to make your final 7 minute interval!
Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 55% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 5x3: 60 Sec Rest - 55% 1 RM Bar Weight 25% 1RM Band Weight
DB Bench Press 5x15: Rest as needed
Conditioning
50 Rounds
1 Muscle up or CTB Pull Up
2 Devil Press
3 DB Muscle Clean
Pre-Hab
Cable Tricep Extension 150 Reps (20-30 Rep sets)
Warm up - wall squat hold, straddle hamstring stretch, shoulder rolls, lat/pec stretch, hamstring smash, barbell quad smash, 2 rounds of: 15 cal row + 10 jump squats + 10 lunges
Weightlifting
Box Squat 12x2 : 60 sec Rest - 55% 1RM Bar Weight 25% 1 RM Band tension
Deficit Deadlift 12x1 : 60 Sec Rest - 55% 1RM Bar Weight 25% 1RM Band Tension
Nordic Curls 6x6 : Partner assisted
Reverse Hyper 4x20 - 50% of 1RM back Squat
Banded Leg Curls 150 Reps
Metabolic Conditioning:
For Time
15 Min Cap
50 DB Walking Lunge
30 HSPU
40 FR Walking Lunges
20 Deficit HSPU 3.5/2”
30 OH Walking Lunges
10 Strict HSPU
