A – Back Squats 1. 3 x 3 at 85% 2. 2 x 1 at 90% 3. 2 x 12 at 60% B – Conditioning workout 5 rounds for time 1 gate run 15 overhead squats 40/25 15 chest to bar pull ups *18 min time cap
A – Conditioning EMOM 8 min emom 1st – 10 toes to bar + 10 db snatches 2nd – 18/14 calorie row – 2 min rest – 8 min emom 1st – 10 hspu + 10 pistol squats 2nd – 1 gate run B – Partner workout 3 rounds for time 1 deadball walk to […]
A – Deadlift strength + conditioning 1. 4 sets x 3 reps at 85% of 1 rep max 2. 3 sets x 15 reps at 60% of 1 rep max *Between the sets at 85%, perform 15 banded good mornings B – Interval conditioning workout 4 x 4 min intervals, 1 min rest between sets […]
Partner Workout 4 rounds for time 2 buddy gate carries 50 kb swings 24/16 40 sumo deadlift high pulls 40/25 30 lateral burpees 20 thrusters *Split the reps between you and your partner
A – Front Squats 1. 3 x 3 at 85% 2. 2 x 1 at 90% 3. 2 x 12 at 60% B – Conditioning workout For Time 2 runs 40 KB Snatches 24/16 (20 per arm – can alternate every 10 reps) 20 Goblet squats 24/16 2 runs 30 KB Snatches 24/16 30 Goblet […]
A – Back Squats – de-load focus 6 sets x 6 reps at 70% *same weight as last week 1 set x 15 reps at 50% B – Workout of the Day For time 6 – 9 – 12 – 15 – 12 – 9 – 6 Front Squats 60/40 HSPU Chest to bar pull […]
A – Conditioning work 1 : 1 with a partner for 10 rounds 1 min on : 1 min off 6 hang squat clean thrusters 50/35 12 russian swings 32/24 *max double udners in remaining time B – Gymnastics partner finisher For Time Rx 100 toes to bar 100 ball slams 100 pistol squats Int […]
A – Posterior chain de-load 4 sets: 5 deadlifts at approximately 70% of 1 rep max – superset with – 10 bulgarian split squats per leg (use kb’s) – superset with – 5 explosive squat jumps, jump as high as physically possible B – Endurance focused workout 5 rounds for time 2 gate runs 10 […]
A – Gymnastics strength and conditioning EMOM 6 Minutes rx 1st – 10 deficit hspu 2nd – 5 – 7 bar muscle ups L2 1st – 30 – 40 second hs hold on deficit 2nd – 10 chest to bar pull ups L3 1st – 3 wall walks 2nd – 10 pull ups – straight […]
A – Mega Conditioning Workout Buy in: 4 gate runs with a 20/10kg plate then perform 10 rounds of 20 overhead walking lunges 20/15kg 10 burpees 20 kb swings 24/16 then, Cash out: 4 gate runs with a 20/10kg plate Time Cap = 45 Mins