Strength + Conditioning EMOM 15 Min EMOM 1st – 15 Calorie Row 2nd – 15 Burpees 3rd – 10 Front Rack Lunges + 5 Thrusters Complex Chipper 18 Min Time Cap 50 KB Swings 24/16 100 Double Unders 25 Hang Cleans 70/45 25 Front Squats 70/45 100 Double Unders 50 KB Swings 24/16 <font color=FFFFFF>Assemble
Endurance/Conditioning 20 Min EMOM 1st – 10 Back Squats 2nd – 15 Burpees Conditioning Workout 10 MIN AMRAP 7 Hang Cleans 50/35 7 Shoulder To Overhead 50/35 14 Box Jumps 24″/20″
Anaerobic Conditioning 15 x 1 Gate Sprint, Rest 30 Seconds between each round Workout of the Day 15 Min AMRAP 75 Double Unders 50 Air Squats 25 Push Ups / 20 Girls 10 Chest To Bar Pull Ups Effort
Strength and Conditioning Deadlifts 2 x 10 3 x 7 2 x 5 *Increasing every set, starting at approximately 50% of 1rm and then increasing weight every set Superset with Klokov Press *Same rep scheme as the deadlifts Conditioning EMOM 12 Min EMOM 1st – 22 Wall Balls 2nd – 16 / 10 Cal Assault […]
Barbell Cycling EMOM EMOM 10 Minutes 3 TnG Squat Cleans + 3 TnG Power Clean and Jerks Straight Into EMOM 5 Minutes 7 Thrusters *Same Weight Used For Complex Endurance Workout 5 Rounds For Time 2 Gate Run 20 Push Press 50/35 20 Toes To Bar 50 Double Unders Start
Leg Strength 5 Sets Tempo Front Squats (3310) 5 reps Superset with 10 Front Rack Lunges *Weight can be stripped on or off on front squats and front rack lunges Posterior Chain Work 5 Minutes EMOM 5 Snatch Deadlifts Conditioning Burner Style Workout 5 Rounds For Time 10 Burpee Box Jumps 15 Kb Swings 32/24 […]
Leg Conditioning 5 x 12 at 60% of 1RM *Between each set, perform 20 Russian KB Swings Workout of the Day 3 Rounds For Time 21 Hang Cleans 70/45 1 Gate Run 15 Push Jerks 50 Double Unders 9 Thrusters 70/45 Feels
Cardiovascular Conditioning EMOM 25 Min 1st – 20 Wall Balls 2nd – 18/14 Cal Row 3rd – 16 Ball Slams 4th – 14 DB Snatches 5th – 12 Burpees to 6” Target Core Conditioning 3 Sets Of 10 strict toes to bar + 20 second L Sit Hang + 30 Second Hollow Body Finisher 100 […]
Pulling + Pushing Strength Deadlifts + Strict Pull Ups + Strict Ring Dip Combination Set 1: 10 Deadlifts + 10 Strict Pull Ups + 10 Strict Ring Dips Set 2: 7 Deadlifts + 10 Strict Pull Ups + 10 Strict Ring Dips Set 3: 5 Deadlifts + 10 Strict Pull Ups + 10 Strict Ring […]
Shoulder / Core Conditioning 5 Sets of: 10 Strict Press + 15 Toes To Bar = Rx 10 Strict Press + 10 Toes To Bar = L2 10 Strict Press + 15 Knees To Chest = L3 *1 Min Rest Between Rounds Cardiovascular Conditioning Workout 17 Min AMRAP 2 Gate Runs 10 Burpees 20 Box […]