WARMUP (1 round) 400m run or 500m row 10 air squats 10 Banded good mornings or empty bar good mornings 10 empty bar front squat or dumbbell front squat 10 banded good mornings or empty bar good mornings 10 empty bar front squat or dumbbell front squat 10 banded good mornings or empty bar good mornings
STRENGTH WORK (20-minute clock for MAX WEIGHT) In 4 to 5 sets work up to a top set of 8 back squats *warm up and start first set at 50% of 1rm (or very light) *Add weight to each set working up to the heaviest set of 8 reps possible REST 2-3 minutes between sets
CONDITIONING WORK (4 rounds for time) 400m run or 500m row 21 wall balls (SUB: single DB thruster) 12 sumo deadlifts high pull (SDHP)
EXTRA WORK (AMRAP in 15) 10 hollow rocks 10 superman rocks :20 sec plank hold
WEDNESDAY
WORKOUT DEMO
WARMUP (3 rounds) 5 burpee broad jumps 10 sit ups 15 air squats
EMOM WORK (EMOM x 20) EVEN MIN: 20 double under (SUB: 30 single) + 10 toes 2 bar ODD MIN: Full min farmer carry hold (SUB: 30 single under, SUB: hanging leg raise or V-ups)
EXTRA WORK (5 rounds) 10 each of front delt raises + lateral raises + rear delt raises 30ft right arm overhead carry 30ft left arm overhead carry REST 1:30
WARMUP (1 round) 400m run or 500m row 20 high knees 20 butt kickers 20 skips 20 left shuffle 20 right shuffle 20 hops 10 per leg, leg swing front + back 10 per leg, leg swings side to side :30 sec calf stretch per leg
PART A (6 rounds) 1000m row or 800m run Rest :30 sec Between rounds
PART B STRETCH
EXTRA WORK NONE
FRIDAY
WORKOUT DEMO
WARMUP 500m row or 400m row THEN (3 rounds) 10 KB/DB swings (light) 10 push ups 10 alternating lunges
EMOM STRENGTH WORK (EMOM x 15 minutes) MIN 1: 10 floor press @ 45% of 1rm bench (or light) MIN 2: 10 bent over barbell rows @same weight as floor press MIN 3: REST
CONDITIONING WORK (FOR TIME) 100 double under 75 sit ups 50 pullups (SUB: banded, inverted/ring rows or upright rows) 25 HSPU (SUB: feet or knees on box)
LEVEL 1: 200 single under or line jumps LEVEL 2: 50 double under LEVEL 3: 75 double under
EXTRA WORK (20-15-10) Bent over rear delt fly DB bench (SUB: floor press) Rest 1:00 after each round
WARMUP (3 rounds) :30 sec inchworm w/ push up :30 sec LT right side plank :30 sec LT left side plank :30 sec Rest
SKILL STRENGTH WORK (EMOM x 12 Minutes) MIN 1: :30 sec hand stand hold (SUB: feet on box) MIN 2: :30 sec Dead hang from pull up bar (SUB: Farmer hold) MIN 3: 100m run or 150m row
CONDITIONING WORK (5 rounds for time) 30 push press 15 Bar facing Burpees