Blog

WARM UP

2 Rounds:

:30 Drills

Jump Rope

Air Squat

Lunge to Instep

Jump Rope

Baby Squats

Reverse Lunges

PART I

– Strength –

12 Min to Find 5 RM Front Squat

Then 2×5 @ 90%

– Performance –

12 Min AMRAP

10 Double KB Front Rack Step Ups

200m Run

– Conditioning –

250m Row Sprint x 5 (1 Min Rest b/w Sets)

PART II

With Partner

15 Min AMRAP

20 FSQ (135/95) Rx+ (155/105)

60 DU

30 Cal Row

*Split Reps as Needed

WARM UP

400m Run

Monster Band Walks

PVC Warm-Up

Wrist Stretch

Barbell Warm-Up

PART I 

– Strength –

12 Min to Find Max

Hip Clean + Hang Clean + Clean

– Performance –

12 Min to Find:

3 RM Power Clean

– Conditioning –

12 Min EMOM

5 Hang Power Clean (95/65) + ME Burpees/DU

PART II

4 Rounds:

400m Run

10 Power Cleans (135/95)

20 LHPU

WARM UP

2 Rounds:

10 Cal Row

10 Ring Rows

10 Push Ups

:30 Planks

:30 Bar Hang

PART I

– Strength –

10 Min to Find:

3 RM Strict Weighted Pull-up

Then… 3×5 @ 80% of 3 RM

– Performance –

10 Min EMOM

Odd – 8 Strict Pull-ups

Even – 8 Inverted Rows

– Conditioning –

10 Min AMRAP:

C2C Run

10 Pull-Ups

30 Russian Twists (25/15)

PART II

2 Rounds:

30 Cal Row

30 KBS (24/16)

30 T2B

30 Burpees