HBBS
6 @80%
2x7 @70%
2x9 @60%
Rest :90 seconds between sets. Based off 2RM.
2 rounds
10 alternating DB snatch (50/35)
20 box jump overs (24/20)
10 alternating DB snatch
30 TTB
10 alternating DB snatch
40 OHS (45lb. barbell)
10 alternating DB snatch
50 WB (20/14)
2 minute lizard (L/R)
3 minute pancake stretch
2 minute childs pose
1) Mid-stance deficit (2") sumo deadlift
5x6
Feet should be positioned at, or slightly outside of squat width, with toes turned out. Select weight across that can be moved with SPEED, especially past the knee.
2A) Bent-over underhand wide grip row
4x8
2B) Hanging ab wipers
4x8L/R
Scale hanging ab wiper by laying on the ground and performing movement with arms spread to either side.
3 Rounds
1 minute bike for calories
1 minute clean and jerk (135/95)
1 minute no-jump burpees
Rest 1 minute between each round
A) Half-kneeling landmine press
3x12L/R
Record only the weight that is added to the bar on the presses.
B) Double KB Cossacks squats
3x6L/R
Hold double KB in front rack position for cossacks squats.
Teams of 2
800m run
30 DL (275/185)
800m run
40 DL (225/155)
800m run
50 DL (185/15)
800m run
1) Bench press
2x4
2x8
2) Strict weighted chin-ups
Max set
Use 10-20% of BW, goal is at least 5 reps
3) Strict weighted chin-ups
4 sets of 60% of max reps
AMRAP6
22 burpees
22 WB (20/14)
22 TTB
Rest 3 minutes
AMRAP6
11 burpees
11 squat clean (135/95)
11 TTB
Bike/Row
9 rounds
2 minutes @moderate pace
1 minute @hard pace
1 minute easy spin between rounds
Rest 3 minutes after round 5
A) Double farmers carry
3x75m
B) Side plank hold w/ abduction
3x10L/R
1) Front squat
4x4 @70%
:02 second pause at bottom of all reps
2A) Kipping pull-ups
Every :90 seconds for 5 rounds
50% of max set
2B) Pallof press
5x8L/R
As many reps as possible in 20 minutes
15 calorie row
15 single DB lunge (50/35)
15 single-arm DB push press
3 rounds
3 minute pancake stretch
1 minute dead hang
0-9 minutes
Every :90 seconds for 6 rounds
3 touch and go power snatch (use weight from last week)
10-16 minutes
Every :20 seconds for 18 rounds
Power clean + jerk (every other rep perform jerk - eg, at :00 PC+J, :20 PC, :40 PC+J, etc...)
Use 70% of 1RM clean.
20-35 minutes
Every 3 minutes for 5 rounds
15 lateral burpees
150m run
Score is total working time
