WORKOUTS

Strength:  10×2 Banded Box Sumo Squat – @60% 1RM Back Squat – Red +200/ Blk -200 – Double Loop – Box height directly below parallel – 45”-60” rest between sets Conditioning:  10’ AMRAP  250m Row 10 Hang Squat Cleans (95/65) Rest 1’ 10’ AMRAP  250m

“Active Recovery” 800m Run 10’ Assault Bike 400m Run 10’ Assault Bike 800m Run Core:  100 Slow and Control Plank Knee to Elbow Weightlifting:  Clean and Jerk A. 3 Power Cleans w/Hold 3” (depth 2”, 4, 6”) into Front Squat – 2×50, 2×60, 1×70, 1×75, 1×60

Strength:  9×3 Speed Banded Bench Press – 50% 1RM Bench Press – Red +200/Black -200 – 3×3 Narrow Grip – 3×3 Regular Grip – 3×3 Wide Grip – Rest 30″ between sets 1×8 Top set (no bands) – @70% 1RM Bench Press Regular – Increase

Strength:  5RM Banded Back Squat – 20’ to Establish  – red +200/ black-200 – double loop Conditioning:  “Run Dead” 400m Run 50 Deadlifts 225/155 400m Run Accessories: 8x1ea Single Leg Box Jump 5×1 Anderson Front Squat 8×4 Alternating Back Rack Forward Lunges 3x12ea Bench Adductor

Open gym today from 10 a.m. to 11 a.m.

Partner Workout

Strength:  8×3 Banded Box Sumo Squat – @55% 1RM Back Squat – Red +200/ Blk -200 – Double Loop – Box height directly below parallel – 30”-45” rest between sets Conditioning:  20’ AMRAP Buy-in: 2000/1600m Row AMRAP 5 Toes to Bar 7 Kettlebell Sumo Deadlift High Pull 53/35 10 Jumping

Strength:  2RM Floor Press – 20’ to Establish  Conditioning: For Time 5-4-3-2-1 Ring Muscle-ups 1-2-3-4-5 Shoulder to Overhead 205/135 Accessories: 5×2 Banded Bench Press 4×8-18 Banded Ring Push-up 4×8 Strict Ring Dips 4x8ea Alternating Single Arm Dumbbell Rollbacks1×100 Band Tricep Pull Down 4×15 Medicine Ball

“Active Recovery” 3000m Skierg Every 300m 1 Round of 10ea Thoracic Curls-ups 10 PVC Pass throughs 30” Squat Therapy Wall Sit Core:  8’ EMOM  A. Hollow Hold B. Arch/Superman Hold – From the floor Weightlifting:  Clean and Jerk A. 3 Power Cleans w/Hold 3” (depth

Strength: 1 RM Front Squat – 20’ to Establish  Conditioning: 5 Rounds 5 Back Squats  245/175 200m Run – From the rack Accessories: 8×1 Max Distance Broad Jump 5×2 Banded Deadlift 4x12ea Dumbbell Farmers Carry Bulgarian Split Squats 4×8 Glute Ham Raises 1×150 Band Glute Bridges