Workouts

Strength:
Back Squat
5×5 @65-70%

30-20-10
Thruster 95/65
Cal Erg

Strength:
5 Rounds
:30 Max Reps :30 btwn movements
Pull-up
Push-up
Airsquat

15 min Every 90 sec
1: Amrap
4 Burpee Box Jumps
4 Hang Power Clean 115/85
2: 1:00 Erg 80%

Recovery:
10 min Foam Roll and Stretch
then
3 sets
20 Very Slow Grasshopper
15 Banded Row
15 Banded Press

20 min Amrap
500m Row/Run
30 SA Alt. Devil’s Press 40/25
40 Reverse Lunge
50 Russian Twist

Strength:
Deadlift
20 min to Build to Heavy set of 5.
(80-85%)

6 Rounds
10 Hang Power Snatch 75/55
10 OHS
30 Unbroken Dubs/45 Unbroken singles *
*If you trip you start over

Accessory:
5 sets
:30 each movement :15 btwn
Hollow Hold
Superman
Hollow Rock
Superman Row
Rest :45

12 min Amrap
10 Box Jump-over
15 RKS 32/24
15 Goblet Squat

Strength:
4 sets
15 DB Deadlift (Heavy)
15 DB Front Squat (Heavy)
Rest 1:00
2 sets
20 DB Bent-over Row (Heavy)
20 DB Floor Press (Heavy)
Rest 1:00

4 Rounds
200m Run
20 Push-up
15 Back Rack Lunge 75/55

Strength:
4 sets
8 Romanian Deadlift @60%
8 Strict Pull-up
Rest 1:00

15 min EMOM
1: 12 Toes to Bar
2: 16 DB Push Jerks 50/35
3: 20 Up/Down

Recovery:
3 Rounds
1:00 Station*, :30 btwn
1: 80% Effort Row
2: Banded Glute Bridge
3: :30 Hip Taps :30 Short step Mtn CLimber
4: RKS 24/16
5: Plank
6: 15 Hollow Rock, Remaining time Hollow Hold

*Athletes will work for the whole minute, aiming for max reps/cals.