Warm-up
1 minute Samson stretch (each side)
1 minute Pigeon stretch (each side)
1 minute Roll out T-Spine
3 Sets:
5 Thrusters (unloaded barbell)
10 Ring Rows
25 Jumping Jacks
Strength, EMOM 10 MINS:
Even: 12 T2B
Odd: 6 Front squats (40-60%)
Conditioning, 4 Rounds for time (20minute cap):
15 Cleans…squat cleans! (115/75)
25 Wall Balls (20/24)
50 Double-unders
Warm-up, 4 Sets:
4 Inch Worms + 3 Push-ups
8 Hollow Rocks
8 Renegade Rows
EMOM x 5 Rounds (24 minutes):
Min 1: AMRAP Calories, Row or Bike
Min 2: AMRAP Sit-ups
Min 3: AMRAP Burpees
Min 4: AMRAP V-ups
Min 5: Rest
Warm-up, EMOM 5 MINS:
Min 1: .30 High Knees + 10 Tuck Jumps
Min 2: .30 Butt Kickers + 10 Lunges
Min 3: .30 Groiners + 10 Supermans
Min 4: .30 Plank + 10 Sit-ups
Min 5: .30 Jumping Jacks + 10 Presses
Strength, 5 sets:
DeadLift (touch and go) x 8-10 reps (50-60%)
Rest 60-90 seconds after each set.
Conditioning, EMOM 18 MINS:
Min 1: 10 Slam Balls
Min 2: 12 Glute Bridges (weighted)
Min 3: 14 Russian Kettlebell Swings (70/53)
Warm up, 5 minute flow:
6 Burpees
7 Ring Rows
8 Plank To Push-up
Strength, 4 sets:
8 Tempo Floor Press
Rest 30 sec.
8 Renegade Rows w/ Push-up (R+L=1)
Rest 1 minute
Conditioning, Amrap x 20:
Max unbroken, Strict press (115/75)
400 meter Run
Max unbroken, Pull-ups
400 meter Run
Max Unbroken, Push Press
400 meter Run
Max Unbroken, C2B Pull-ups
400 meter Run
Max Unbroken, Push Jerk
400meter Run
Warm up:
10 Alt. Mobility lunges w/ twist
5 Inch worm Up/Down Dog
10 Sumo Squat to Stand (holding feet)
2 sets:
10 Good mornings (empty BB)
10 Mountain climber Push-ups
10 Sumo DL High Pulls (Empty BB)
Strength, Back Squat:
15-12-10-8-6
Start at a light weight with the intent to increase each set.
Conditioning, For time:
42-30-18
Front Rack Lunges (95/65)
Calorie Row or Bike