Warm Up:
Emom 9 mins
1: :40 jump rope double unders
2: 20 band pull aparts
3: :15 bottom of squat
Strength
15 minutes find a heavy deadlift and get used to picking up heavy things
Practice deadlift form and understanding driving with legs and not using back
9 min amrap
3 handstand push ups
6 box jumps
9 dB thrusters (35/20)
Rest 2 minutes
800 m run
Record both scores
Warm Up
4 rounds
5 inchworm
5 downward dog to plank
20 kb swings light
15 min emom
Start light can add weight
Focus on form and getting familiar with a barbell again
1 power clean + 1 hang squat clean
B. 3 cleans with wall ball + 3 wall balls
5 min amrap
15 kb swings
10 squats
5 push ups
Rest 2 mins
5 min amrap
15 kb swings
10 squats
5push ups
Then
600 m run or 1000 m row
Warm Up:
2 rounds
4 Turkish get up (2 per arm)
8 kang squats with barbell or pvc
4 push ups
8 good mornings with barbell or pvc
STRENGTH
15 minutes
Back squat
Use this to re find your back squat max or what feels heavy again. Most of us haven’t been under the bar like we used to so use this time to get comfortable again. Once you find your max or what feels heavy drop weight to 70% and do 3x4
Emom 3 heavy goblet squats
Air squats to parallel or bench
CONDITIONING
4 rounds
200 m run or only if it’s raining (250 m row/ski)
4 power cleans (135/95) or 8 dB power cleans
8 deadlifts or kb deadlift
12 burpees
Accumulate 60 knee to elbow (both knees at the same time unless needed to modify to one at a time)
Warm Up:
3 rounds warm up pace
1 min row/bike/ski
:15 bottom of the squat hold
7 ring rows
:15 hang from bar or ring dip press hold
16 minute emom
1: 3 strict oh press (start light and build to heavy set)
2: 5 box jump or 16 step ups
25 minute time cap
300 reps and out
Once you have collected 300 reps that is your time
Emom style
1: bike calories (cals = reps)
2: double unders (regular jump rope 2 reps=1)
3: lunges
4: rest (you can’t collect reps during rest) haha
3 rounds
:15 hollow hold
:15 rest
:15 knee to elbow from plank
:15 rest