A – Back Squats 1. 5 sets x 5 reps at 80% 2. 15 x 1.5 back squats at 50% of 1 rep max B – Partner Workout 17 min amrap 12 hang snatches 50/35 18 sumo deadlift high pulls 24 t2b 18 box jumps 30″/24″ 12 overhead squats 50/35
A – Conditioning EMOM 12 min emom 1st – 20 wall balls 2nd – 17/12 calorie row 3rd – 14 double kb lunges – 2 min rest – 12 min emom 1st – 1 gate run 2nd – 20 kb swings 24/16 3rd – 15 burpees to 6″ target B – Sprint Finisher 10 min […]
A. Posterior Chain Strength 4 sets 10 deadlifts rx = 140/90 int = 120/75 beg = 90/60 – superset with – 20 ukranian deadlifts B. Endurance Workout 20 min amrap 2 gate runs 11 thrusters 50/35 15 ball slams 20 ab mat sit ups
A – Gymnastics Conditioning EMOM 12 Mins 1st – 6 SHSPU + 6 KHSPU 2nd – 5 Strict T2B + 10 T2B L2 – kipping hspu + kipping t2b L3 – HS Hold 30 seconds + 1 descend to floor + 15 V-Sits B – Shoulder barbell conditioning 5 Min EMOM 3 strict press + […]
A – Front Squats 1. 5 sets x 3 reps at 80% 2. 1 set x 10 reps at 60% (3 second pause at bottom of each squat) B – Gymnastics Conditioning 5 Min EMOM 15 c2b pull ups / 10 chest to bar pull ups / 5 chest to bar pull ups L2 – […]
A – Mobility piece 1 min front rack mobility stretch with barbell 1 min banded front rack mobility stretch 1 min banded lat stretch 1 min barbell quad smash with barbell 1 min lizard per leg 1 min pigeon per leg B – Partner workout 27 min amrap 100 burpees 100 toes to bar 100 […]
A – Conditioning EMOM 10 min emom 1st min – 30 double unders + 10 thrusters 42.5/30 2nd min – 15 toes to bar- Rest 3 mins -10 min emom 1st min – 16/12 cal row 2nd min – 10 burpee box jumps 24″/20″ B – Anaerobic based workout 21 – 15 – 9 Deadlifts […]
A – Upper body strength / conditioning 1. Shoulder complex 3 sets 10 strict press superset with 10 strict hspu 2. Pulling complex 3 sets 10 strict pull ups superset with 10 kipping pull ups L2 – 7’s on hspu and pull ups L3 – 4’s on hspu and pull ups L4 – 30 secon […]
A – Front Squat Conditioning 4 sets x 10 reps at 60% of 1 rep max B – Conditioning Workout 5 rounds for time 1 gate run 12 hang cleans 60/40 12 lateral burpees 12 push jerks 12 box jumps *20 min time cap
A – Mobility / Prep Work 1. 3 min squat hold 2. 1 min lizard / side 3. 1 min banded hamstring stretch / side 4. Banded front rack mobility stretch / side 5. Banded lat stretch / side B – Workout of the day “Partner workout” 1:1 with a partner (ensure you are similar […]