Strength: Bench jump rebound max height box jump – 15’ to Establish Conditioning: For time: 20’ EMOM 10/8 cal assault bike 12 alt DB box step up 50/35 20” 12/10 cal row 1’ wall sit Rest Accessories: 8×1 max distance broad jump 6×1 deadlift from
“Active Recovery/Open Gym” Ski ERG 100m/200m/300m/400m/500m/400m/300m/200m/100m – Rest 30” after each distance – Pace and Hold Core: 3 Rounds 15 Hip Extension 12 Med-ball Walkovers 9 Med-ball Side to Side Slams 6 Med-ball Hollow Rocks 2ct 3ea Kettlebell Turkish Getups
Strength: Banded bench press 3×3 narrow grip 3×3 regular grip 3×3 wide grip – @70% 1RM bench press – Rest 30” between sets 1×8 wide grip top set (no bands) -70% 1RM on bar, will add 5lb each week made +25lb Week 4 Conditioning: “CrossFit
Strength: 1RM front squat – 20’ to Establish Conditioning: For time: 5-10-15 Cal bike -after each round of bike complete: 10 front squats 155/110 50 double unders Accessories: 8×1 max distance broad jump 6×1 deadlift from below knee 5x5ea SA KB front rack SL squat
“Active Recovery/Open Gym” 5 Sets 300m Row Fast Pace 100m Row Recovery Pace 100m Max Effort Sprint Pace 100m Easy Recovery Pace Rest 4’ Core: 3 Rounds 15 Dumbbell Sit-ups 20 Dumbbell Russian Twist 20” Right Side Plank 20” Left Side Plank 20” Plank Center
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