WORKOUTS

Partner Workout

Strength:  10×2 Banded Shoulder Press – @60% 1RM – Red +150/Org -150 – Single Loop – Rest 30”-45” between sets Conditioning:  “HGD” 5-10-15-20-25 Handstand Push-ups  10-20-30-40-50 GHD Sit-ups 20-40-60-80-100 Double Unders Power Hour: 5 Rounds, 1’ Rest after each: 40’ Weighted bear crawl (40/25 per

Strength:  2k Row – 15’ time cap – beginning pace should be sustainable – towards the end pick it up Conditioning:  8’ AMRAP  1-2-3-4-5-etc… Deadlift (315/225) 5 Box Jumps 30”/24” Accessories: 8x1ea Single Leg Box Jump 8x1ea Single Leg Deadlift 4x10ea Single Leg Barbell Glute

“Active Recovery/OpenGym” “Run and Assault” 1600m Run 1 Mile Assault Bike 800m Run 2 Mile Assault Bike 400m Run 3 Mile Assault Bike Core:  100 Toes to Ring – every break 80ft farmers carry 2×70/2×53 Skill:  Handstand Push-ups Progression Handstand Holds 3×10 Trice Push-up 3×30”

Strength:  1RM Banded Bench Press Regular – 20′ to Establish – Regular Grip – Red +200/Org -200 (based of 1RM Bench Press)  – Double Loop Conditioning:  10-20-30 Calorie Skierg  Burpee Chest to Bar Pull-up Accessories: 5×5 Duffalo Bar Bench Press 3×8 Dumbbell Bench Press 3×8

Strength:  10×2 Box Front Squat – @80% 1RM – Rest 30”-45” between sets Conditioning:  18’ AMRAP  200m Run 10 Wall Balls 20/14 200m Run 10 Thrusters 115/80 Accessories: 3×15 Narrow Stance Front Squat To Low Box 3x12ea Alternating Single Leg Front Rack Forward Walking Lunges

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

Partner Workout: Teams of 2: Every 6’ for 5 Rounds -Partner 400m run -20 BBJO 30 DB Snatch 70/50 *Partners split reps (not run) *Rest remainder of each 6’ round

Strength:  1RM Anderson Overhead Squat – 20’ to Establish  – Start from bottom of squat position  – Rep is complete from bottom to stand back to the bottom rack position controlled Conditioning:  8’ AMRAP  3-6-9-12-etc… Squat Cleans (185/135) 6-12-18-24-etc… Toes to Bar Accessories: 8x1ea Single

Strength:  8×3 Banded Shoulder Press – @50% 1RM – Red +150/ Org -150 – Single Loop – Rest 30”-45” between sets Conditioning:  5 Rounds 100 Double Unders 20 Handstand Push-ups 20/15 Calorie Skierg Accessories: 3×25 Seated Dumbbell Arnold Press 3×18 Behind The Neck Shoulder Press