Recovery:
3 sets
12 BTN Push Press
12 Kang Squat
12 Supine Bent-over Row
Rest 1:00
30 min Amrap
60 Box Step-over
50 Alt. DB Hang Power Clean
40 Ballistic Sit-up
30 SA DB Push Press
20 Burpee
100 Dubs
Strength:
3 Sets
Tempo Work
30×1
10 Seated DB Press
15 Crush Grip Curls
10 Deficit Push up
Workout:
5 Rounds
10 Box Jump Over
12 Hang DB Cleans
14 Push Press
Weightlifting:
Snatch Deadlift + Snatch Shrug Pull + Snatch
7×1 Building
2 x
4 min Amrap
6 Hang Power Snatch 95/65
10 Backsquat
10 Hollow Rock
Rest 1:30 btwn
Rest 2 min after
21-15-9
Cal Erg
Push-up
Strength:
5 Sets
20 DB Hollow Rocks
20 DB Step Overs
Workout:
12 Minute Armrap
20 DB Deadlifts
20 Elbow Grass Hoppers
20 Cal Erg
Accessory:
3 sets
16 Cross-over Sit-up
8/8 Cross body Deadlift
Rest 1:00
then…
2 sets
10/10 Uneven DB Front Squat
10/10 Single Leg RDL
Rest 1:00
15 min EMOM
1: 14 V-up
2: 15 RKS 32/24
3: 50 Dubs
4: 15 Goblet Squat
5: Rest
Strength:
3 Sets
Tempo Work
30×1
10 DB Floor Press
12 DB Goblet Squat
14 DB Row
Start moderate & build to a challenging load for the day
Workout:
10 Rounds for time:
5 Thrusters
5 Burpee
Strength:
3 Sets
Tempo Work
30×1
10 DB Floor Press
12 Squat
14 DB Row
Start moderate & build to a challenging load for the day
Workout:
10 Rounds for time:
5 Thrusters
5 Burpee
Strength:
Push Press
15min to Build to Heavy Double.
8 min Amrap
5 Hang Power Clean 135/95
5 Bar-over Burpee
5 Cal Row
Weightlifting:
Clean+Push Jerk+Split Jerk
7×1 Building
3 Rounds
5 Snatch 135/95
10 Cal Erg
15 Hollow Rock
Recovery:
4 sets
15 Banded Row
15 Banded Goodmorning
15 Banded Pull-apart
Rest 1:00
20 min Amrap
1000m Row
30 DB Plank Pull-through 40/25
40 Prisoner Airsquat
50 Bicycle Kick (2=1)
Strength:
Push Press
5×3 @ 80-85%
2 Rounds
20 Deadlift 115/85
15 Bar-over Up/Down
Rest 2:00
3 Rounds
50 Dubs/100 Singles
7 Thruster