A.
Back squat
Set 1: 5 reps @ 55% of 1RM
Set 2: 5 reps @ 65%
Set 3: 3 reps @ 70-75%
Set 4: 2 reps @ 80%
Set 5: 1 rep @ 85-90%
B.
-Teams of Two-
AMRAP x 20
20 Snchronized Air Squats
20 DeadLifts (225/155) - Alt. as needed
20 Box Jumps (24”/20”) - Alt. as needed
20 Calories on the Rower or Bike - Alt. As needed
A.
4-5 sets:
Tempo Bench Press x 6-8 reps @ 30X1
*Start at 50-60% of 1RM
Rest 30 seconds
DB Step-ups x 16 steps (8 each leg)
Rest 1-2 minutes
B.
12 minute AMRAP:
3 Hang Squat Cleans
3 Burpees over the bar
6 Hang Squat Cleans
6 Burpees over the bar
9 Hang Squat Cleans
9 Burpees over the bar
12 “”
12 “”
15 “”
15 “”
Etc…until 12 minutes has been reached.
Rx: 115/75
D2: 95/65
D3: 75/55 or less
A.
Four sets of:
Pause Deadlift x 5 reps
Pause for 2 seconds at knee, then extend to full hip and knee extension. Reset before each lift. Start sets around 60-65% of 1-RM and build by feel.
Rest 1 minute
L-Sit Hold on Boxes x 20-30 seconds
Rest 1 minute
B.
4 Rounds for time:
15 Box Jumps (24”/20”)
400 meter run / 500 meter row / .7 Bike
25 Russian KB Swings (70/53)
D2: 53/35
D3: 35/26
A.
Overhead squat
3-3-3-3-3
B.
AMRAP x 15:
15 Strict Press (75/45)
15 Calorie Row or Bike
15 Thrusters (95/65)
15 T2B
Use one barbell, load and unload weight throughout workout.
A.
4 sets of:
5 Tempo Strict Weighted Pull-ups @ 2111
Rest 30 seconds
10-15 Tempo Weighted Push-ups @ 30X1
Rest 90 seconds
B.
8 Round for time:
200 meter run
30 Double-unders
4 Muscle-ups
D2: 6 Pull-ups + 6 Ring dips
D3: 8 Ring Rows + 8 Bench dips