Front Squats 5 x 7 at 70% of 1rm *Between every set, perform 30 seconds handstand hold + max effort handstand push ups Conditioning 3 Rounds For Time 7 Squat Cleans 70/45 14 Lateral Burpees 21 Toes To Bar / Knees to Chest / V – Ups 1 Gate Run Fire
Back Squats 4 x 12 at 70% *Same weight as last week! Workout of the Day 10 Min AMRAP 5 Power Snatches 50/35 10 Overhead Squats 50/35 15 Box Jump Over 24”/20”
Conditioning EMOM 15 Min EMOM 1st – 20 Wall Balls 2nd – 15/12 Cals Rower 3rd – 10 Burpee Box Jumps Workout of the Day 2 Rounds For Time 10 Hang Power Cleans 60/35 20 Shoulder To Overhead 60/35 30 Back Rack Lunges 60/35 40 Push Ups Burner
Rope Climbs Skill Teach the rope climb – Progression etc In Team of 4 perform 30 rope climbs, 10 Min Time Cap Endurance WOD 18 Min AMRAP 9 Thrusters 40/25 12 Sumodeadlift High Pulls 15 Toes To Bar 2 Gate Runs
Strength EMOM 10 Mins 1st – 5 Strict Press + 10 Push Press 2nd – 5 Strict Pull Ups + 10 Kipping Pull Ups Core Conditioning 3 Rounds 90 seconds bridge Rest 1 Min Between Rounds Workout 7 Rounds For Time 1 Gate Run 20 Kb Swings 24/16 10 Burpees Lungs
Front Squat Strength 3×10 at 65% of 1rm 1xmax effort at 65% Between each set perform 20/10 Push Ups + 30 Sec HS Hold Workout Of The Day 100 Double Unders 50 Alternating Pistol Squats 100 Double Unders 50 Ab Mat Sit Ups 100 Double Unders 50 Box Jumps 24”/20” Go
Back Squat 5×9 at 70% of 1 rep max Workout of the Day For Time 30 Push Press 40/25 30 Toes To Bar 30 Sumo Deadlift High Pulls 40/25 20 Push Press 20 Toes To bar 20 SDHP 10 Push Press 10 Toes To Bar 10 SDHP Keep
Conditioning 90 Seconds at each station – Wall Balls – Rowing – Back Rack Lunges 40/25 – Ball Slams *Repeat for 3 rounds Anaerobic Workout 12 Min AMRAP 15 – 12 – 9 – 6 – 3 Hang Cleans 60/40 Lateral Burpees *In remaining time max gate runs
Posterior Chain Strength Deadlifts superset with L Sit Holds Warm Up: 20 rep with just bar Dynamic light weigh warm up: 15 reps Working Sets: 10 at 60% 8 at 70% 6 at 80% 3 at 90% Strip down to 50%, perform, 15 reps with fast hips and optimal form *Between every set perform max […]
Front Squat Strength + Conditioning 5 sets of 10 reps at 60 – 65% 1 RM *As soon as you finish a set, perform, 10 high box jumps, males 30”, females 24” and go for 1 gate sprint Workout of the Day 5 Rounds For Time 75 Double Unders 25 Kb Swings 24/16 *Every 4 […]