Strength:

5 sets,

Front squat x 5 reps

Rest 15-30 seconds

Toes to bar x 8-10 reps

Rest 2 minutes

Workout Of the Day (conditioning):

Complete as many round/reps as possible in 10 minutes of-

-15 pull ups

-15 back squats

-15 pull ups

-15 front squats

D1: 135/95–pull ups (C2B optional)
D2: 115/75–pull ups or jumping pull ups.
D3: 95/55–jumping pull ups or pull up progressions.

Cash Out: 200m Tire Pull (80/40)

Great job to everyone who participated in”Clovis” this weekend!

Strength:

DeadLift

3-3-3-3-3-3-3

Workout Of the Day (conditioning):

-For Time-

200m Farmer carry

21 DeadLift

21 Wall Ball

300m Farmer Carry

15 DeadLift

15 Wall Ball

400m Farmer Carry

9 DeadLift

9 Wall Ball

D1: Farmer carry=Heavy KB’s or DB’s–Deadlift=245/165–wall ball=20/14

D2: Farmer carry=Heavy KB’s or DB’s–Deadlift=205/135–wall ball=16/12

D3: Farmer carry=Heavy KB’s or DB’s–Deadlift=165/95–wall ball=14/10

Strength:

Weighted (plate) push up

2-2-2-2-2-2-2

-With a partner:
Partner “A” starts at the bottom of a push up. While partner “B” carefully places a plate on A’s back. Partner A will then complete 2 strict push ups starting from a laying position to a fully locked out push up for 2 reps. Increase load for a total of 7 sets. Post heaviest

Workout Of the Day (conditioning):

6 rounds

In 90 seconds complete:

5 burpees
10 box jumps (24/20)
15 air squats

Rest 90 seconds

Pick up where you left off at the start of each new round for a running count of rounds and reps.

Strength:

6 sets

Barbell complex:

1 Deadlift
+
2 hang power clean
+
3 split jerks

Bar must not touch the floor until all 3 split jerks are finished. Post heaviest load.

Workout Of the Day (conditioning):

-For time-

800m Run

30 Ground to Overhead

800m Run

D1: 145/95

D2: 120/75

D3: 95/55

REMINDER: Yoga today at 12pm with coach Jane!

Strength:

Front Squat 5-5-3-3-1-1-1

(Work up to a heavy single)

Workout Of the Day (conditioning):

AMRAP in 15 Minutes

40 Double Unders

30 Air Squats

200m Farmer Carry

D1: asrx’d–pick a challenging load for the farmers carry.

D2: 20 double unders–challenging load.

D3: 40 singles–challenging load.