A) Banded Deadlift
– 10 banded singles at 65%; R30S between each
*use green band, 5% heavier than 12/16
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 90% (up 2% from 12/16)
Rest 2-3 minutes between sets
B) EMOM x 15 min
1: 12 alternating DB snatches (50-75/20-45)
2: 5-15 ring dips
3: 220/180m row (scale down to 200/150m if needed)

A) 3 rounds not for time:
– 6 banded YTWLs
– 10m handstand walk (use partner assist if needed)
– 3 broad jumps for distance
B) Every 6 min x 24-30 min (4-5 sets)
– Row 500/400m
– 10 thrusters 95/65
– 10 pull-ups
*More advanced athletes should perform CTB pull-ups.
*If you can’t keep up with every 6 min, scale down meters/reps.

A) Barbell cycling: power clean

4 sets:

– 8 UB TnG power cleans, R2M between each set

*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.

B) EMOM x 15-18 min

1: 2-3 DB no-squat man makers (35-55/15-35)

2: 5-8 box jump overs 24/20”

3: 10, 20 or 40 DUs depending on ability

C) 3 rounds not for time:

– 12 supine medball hamstring curls

– L-sit x 30-40 sec accumulated

A) Warm up to 80% back squat in 8 min

B) Every 3 min x 9 min (3 sets)

– 5 back squats @ 80-80+%

C) 2 sets:

With a 5 minute running clock, complete:

– 500/400 Meter Row or 400m run

– 40 Kettlebell Swings (70/53,53/35)

– AMRAP wallballs in remaining time

R5M between sets.

D) Mobility: barbell quad mash x 1-2 min per side

 

A) E2MOM x 12 min (6 sets)
Hang squat snatch + Squat snatch from below knee

B) EMOM x 15 min (5 sets)
Minute 1 – 5-7 TnG Deadlifts at (225/155, 185/125, 155/105, 135/85)
Minute 2 – 10-15 Ring dips
Minute 3 – 5-10 T2B

C) 3 sets not for time:
– 6-8 KB/DB rear foot elevated split squats @ 30X1

A) Every 6 minutes, for 24-30 minutes (4-5 sets):
– Row 500/400m
– 6 Power cleans @ 70%
– 10 pull-ups

*Advanced athletes perform CTB pull-ups

B) 3 sets not for time:
– 30-60 sec L-sit (accumulated)
– rest as needed
– 8-10 BB good mornings @ 30X1
– rest as needed

*Use partner to hold bottom of feet on L-sit if necessary. Can scale with boxes.

A) EMOM x 15 min (5 sets)
1: 5-10 HSPU (stay strict ALAP)
2: 6-8 BB bent over row @ 20X1
3: 3 seated box jumps (30/24”, 24/20”)

B) 3 rounds for time:
– 10 shoulder to overhead (135/95)
– 400 m run

A) Front squat build up
EMOM x 5 min
1: 2 @ 60%
2: 2 @ 65%
3: 2 @ 70%
4: 1 @ 75%
5: 1 @ 80%
R60S
E2MOM x 10 min
6: 1 @ 85%
7: 1 @ 87.5%
8: 1 @ 90%
9: 1 @ 90+%
10: 1 @ 90+%

B) EMOM x 15-18 min (5-6 sets)
min 1: 6 front squats from ground @ 60% of A
min 2: 12 KB swings (70/53, 53/35)
min 3: 5 burpees + 25 double unders (sub 25 power singles)