Weightlifting:
5RM push press
6x6 muscle snatch @40% of max snatch
4x15 Pec Fly
4x8 JM Press
Ski:
800 M
3 x 200 M - Rest 30 Sec per set
6 x 100 M - Rest 30 Sec per set
800 M
Conditioning:
AMRAP 90 seconds x 5 rounds
6 Bench 185/125#
6 Clean and Jerk 185/125#
Max rep rope climb w/time remaining
Weightlifting:
1RM clean + pause jerk
1RM sumo deadlift off 2” elevation
200 Green band leg curls
6x60m sled pull
3x10 reverse hypers (Overload)
Conditioning:
Alternating Minutes x 16 minutes
12/10 Strict HSPU
15 CTB Pull Ups
12/10 Strict HSPU
15 Toes to Bar
*Last set go all the way through for time.
AMRAP 15 minutes
5,10,15,20…
Calorie Echo Bike
GHD Sit Ups
Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 60% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 5x3: 60 Sec Rest - 60% 1 RM Bar Weight 25% 1RM Band Weight
Pin Split Jerks: 8x3
DB Bench Press 5x5
Face Pulls 5x12 Heavy
Tricep Extension 5x20
Conditioning:
In a team of 3 for time
2k Row
While other partner begins work on:
100 Wall Ball 20/14#
50 Strict HSPU
100 Toes to Bar
10 Muscle Ups
Go Sledding for a while
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 - 50% 1RM Bar Weight 25% 1RM Band Tension
Banded Plyo Jumps 10x4 : 30 sec rest
Nordic Curls 6x6 : Partner assisted
Dimel Deadlift 4x20 @50% deadlift max
Reverse Hyper 4x20 - 50% of 1RM back Squat
Warm up - Banded bully stretch, banded lat stretch, Couch stretch, squat hold, spiderman stretch, 2 rounds of: 1:00 Echo Bike + 15 air squats + 10 Strict Press (barbell or dumbbells) + 5 strict Pull Ups
3 Rounds
10 D-Ball Cleans 150/100#
30 Strict Press 95/65#
Rest until 15:00 (Or minimum of 5 minutes rest)
2 Rounds
40 Calorie Echo Bike
40 Wall Ball 20/14#
Rest until 30:00 (Or minimum of 5 minutes rest)
For time
80 GHD Sit Ups
40 Steps Double DB Walking Lunges 50/35#’s
80 Push Ups
40 Steps Double DB Overhead Walking Lunges 50/35#’s
Weightlifting
1RM complex (2 snatch high-pulls + high-hang snatch)
3 RM snatch-grip strict press
6x6 muscle snatch @ 50-60% of max snatch
8x5 chest support row (max weight for all sets)
4x5 Band Resisted Sit up
Row/Ski
1000 M Row
3x400 Ski with 1 min rest
3x250 Ski with 1 min rest
1000 M Row
EMOM 15
20 GHD SU
12 DL 50%
25’ HSW
Weightlifting:
1RM front squat + 2 split jerks
5x5 Hoffman method rack pulls (top pin stops bar @ mid-thigh level) @70% of max deadlift from the beginning pin position or floor (each isometric hold will be 3-5 seconds in length)
6x6 GHRs +25 lbs
6x60"‘ sled pull
3x10 reverse hypers
Running
10 min Distance Easy Pace
2 Min rest
9 Min Match the distance of your 10 min run
2 Min Rest
6 x 50yd Strides w/20 seconds rest between ramp to 95% effort on each run
Conditioning:
7 Rounds (New round every 3:00)
300m Row
600m Bike Erg
*If any round takes you longer than 2:30, rest 1 minute after each round instead! Take the first two at an easier pace and build up as you go…Right into….
EMOM 10
7 Strict HSPU
3 Squat Cleans 60% (Touch and go)
