STRENGTH: 8×3 box squat 30” rest between sets @70% 1RM(back squat) CONDITIONING: 16’ AMRAP 10 cal assault bike 12 toes to bar 14 pistols ACCESSORIES: 8×1 DB broad jump 3×8 snatch deadlift to launch position with 2” hold 5×2 TNG power snatch 4×45” static KB
“Active Recovery/Open Gym” CONDITIONING: 5-10 Rounds 2’ your choice cardio 1 Turkish get up each arm 10 ghd sit ups 10 hip extensions Into 10’ recovery work -foam rolling -mobilize EXTRA CREDIT: 400m HEAVY sled drag forward HEAVY HEAVY HEAVY
STRENGTH: 9×3 speed banded bench press @50% 1RM (3×3 narrow 3×3 regular 3×3 wide) Red + 200 org -200 30” rest between sets 1×8 narrow grip bench press top set(no bands) @70% will go +5lb each week made Or 1×5 regular grip bench press top
STRENGTH: 15’ to establish 1RM overhead squat CONDITIONING: For Time: 4 RFT 100m run 10 box jumps 30”/24” 5 overhead squats 155/110 ACCESSORIES: 8×1 Single Leg Box Jump 8×2 Speed Banded Deadlift @50% 1RM 5x5ea Back Rack Lunge Position Squat 3×8 Barbell Back Supported Hip
For Time: Teams of 2 25’ AMRAP Partner a: bike for cal Partner b: 1 round 5 hang power snatches (95/65) 10 air squats 15 ab mat sit ups
STRENGTH: 15’ to establish: 1RM wide grip banded bench press CONDITIONING: 5 rounds 50 double unders 40’ handstand walk 1 leg less rope climb 13’ POWER HOUR: For Time 100 Curtis P’s (105/70 lb) *One “Curtis P” complex is comprised of one Power Clean, one
STRENGTH: 8×3 front squat 30” rest between sets @80% 1RM CONDITIONING: 16’ AMRAP 400m run 20 Double DB deadlift 50/35 10 (2ct.) Russian twist (1 DB) Accessories: 8×1 DB broad jump 3×8 snatch deadlift to launch position with 2” hold 5×2 TNG power snatch 4×45”
ACTIVE RECOVERY WEDNESDAY CONDITIONING: 5 rounds 2’ cardio your choice 10 hollow rocks 10 V ups 10 tuck ups 10” hollow hold EXTRA CREDIT: 400m heavy sled drag forward arms extended
STRENGTH: 9×3 speed banded bench press @50% 1RM (3×3 narrow 3×3 regular 3×3 wide) Red + 200 org -200 30” rest between sets 1×8 narrow grip bench press top set(no bands) @70% will go +5lb each week made Or 1×5 regular grip bench press top
