Strength

• Deadlift – 5×4
• Superset:
  • DB Lunge Steps – 3×10/side
  • Hollow Holds – 3×30–40 sec

Conditioning – Carry Complex (12 min)

4–5 Rounds:

• Heavy Farmer Carry – 60 ft
• 15 V-Ups
• 12 Push Ups

Strength

• Deadlift – 5×4
• Superset:
  • DB Lunge Steps – 3×10/side
  • Hollow Holds – 3×30–40 sec

Conditioning – Carry Complex (12 min)

4–5 Rounds:

• Heavy Farmer Carry – 60 ft
• 15 V-Ups
• 12 Push Ups

Strength

• Deadlift – 5×4
• Superset:
  • DB Lunge Steps – 3×10/side
  • Hollow Holds – 3×30–40 sec

Conditioning – Carry Complex (12 min)

4–5 Rounds:

• Heavy Farmer Carry – 60 ft
• 15 V-Ups
• 12 Push Ups

AMRAP in 10 minutes: Teams of 4

Part A:

2 Athletes:

Max Calorie Row – one rower at a time (other partner is resting)

Part B:

2 Athletes:

20 Synchronized Alternating DB Snatches (both must be locked out overhead at the same time each rep)

12 Synchronized Burpee Box Jump Overs (both must start with chest to deck at the same time for each rep)

After completion of the Snatch and Box Jump Over segment 2 partners on the rowers will switch with the partners that started on the Snatches and Box Jumps.

Continue switching until 10 minutes expires.

Two Scores = Total Calories and Total Reps.

Skill Work

Barbell Snatches (this is optional)

If you do not want to work on Snatches feel free to do accesory work of choice,

The coach will work with athletes on snatch technique.

AMRAP in 10 minutes: Teams of 4

Part A:

2 Athletes:

Max Calorie Row – one rower at a time (other partner is resting)

Part B:

2 Athletes:

20 Synchronized Alternating DB Snatches (both must be locked out overhead at the same time each rep)

12 Synchronized Burpee Box Jump Overs (both must start with chest to deck at the same time for each rep)

After completion of the Snatch and Box Jump Over segment 2 partners on the rowers will switch with the partners that started on the Snatches and Box Jumps.

Continue switching until 10 minutes expires.

Two Scores = Total Calories and Total Reps.

Skill Work

Barbell Snatches (this is optional)

If you do not want to work on Snatches feel free to do accesory work of choice,

The coach will work with athletes on snatch technique.

AMRAP in 10 minutes: Teams of 4

Part A:

2 Athletes:

Max Calorie Row – one rower at a time (other partner is resting)

Part B:

2 Athletes:

20 Synchronized Alternating DB Snatches (both must be locked out overhead at the same time each rep)

12 Synchronized Burpee Box Jump Overs (both must start with chest to deck at the same time for each rep)

After completion of the Snatch and Box Jump Over segment 2 partners on the rowers will switch with the partners that started on the Snatches and Box Jumps.

Continue switching until 10 minutes expires.

Two Scores = Total Calories and Total Reps.

Skill Work

Barbell Snatches (this is optional)

If you do not want to work on Snatches feel free to do accesory work of choice,

The coach will work with athletes on snatch technique.

Strength

• Strict Press – 5×5
• Superset:
  • Pull-Ups / Lat Pulldown – 4×8–10
  • DB Bench Press – 3×10

Strength

• Strict Press – 5×5
• Superset:
  • Pull-Ups / Lat Pulldown – 4×8–10
  • DB Bench Press – 3×10

Strength

• Strict Press – 5×5
• Superset:
  • Pull-Ups / Lat Pulldown – 4×8–10
  • DB Bench Press – 3×10

Strength

• Strength

   

  • Front Squat – 5×5 @ ~75%

Conditioning – Wave Intervals (10 min)

20 sec Hard
40 sec Moderate
60 sec Easy
Repeat cycle twice (Bike or Row)

Learn pacing shifts — not just one pace (varied).

FINISHER: 12 Minute Time Cap

20 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

40 Wall-Balls

18 Wall-Ball Box Step-Overs

66 Wall-Balls

18 Wall-Ball Box Step-Overs

40 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

20 Wall-Balls

Strength

• Strength

   

  • Front Squat – 5×5 @ ~75%

Conditioning – Wave Intervals (10 min)

20 sec Hard
40 sec Moderate
60 sec Easy
Repeat cycle twice (Bike or Row)

Learn pacing shifts — not just one pace (varied).

FINISHER: 12 Minute Time Cap

20 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

40 Wall-Balls

18 Wall-Ball Box Step-Overs

66 Wall-Balls

18 Wall-Ball Box Step-Overs

40 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

20 Wall-Balls

Strength

• Strength

   

  • Front Squat – 5×5 @ ~75%

Conditioning – Wave Intervals (10 min)

20 sec Hard
40 sec Moderate
60 sec Easy
Repeat cycle twice (Bike or Row)

Learn pacing shifts — not just one pace (varied).

FINISHER: 12 Minute Time Cap

20 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

40 Wall-Balls

18 Wall-Ball Box Step-Overs

66 Wall-Balls

18 Wall-Ball Box Step-Overs

40 Wall-Balls

18 Box Jump Overs

30 Wall-Balls

18 Box Jump Overs

20 Wall-Balls

Strength

• Deadlift – Work to a strong triple
• Back-off: 10-15% for max unbroken touch and go reps

Superset:

• Walking Lunges – 3×16–20 steps
• Hollow Hold – 3×30–40 sec

Conditioning (12 min)

Quality Rounds:

• Farmer Carry – 60–80 ft
• 12 Push Ups
• 12 Goblet Squats

Strength

• Deadlift – Work to a strong triple
• Back-off: 10-15% for max unbroken touch and go reps

Superset:

• Walking Lunges – 3×16–20 steps
• Hollow Hold – 3×30–40 sec

Conditioning (12 min)

Quality Rounds:

• Farmer Carry – 60–80 ft
• 12 Push Ups
• 12 Goblet Squats

Strength

• Deadlift – Work to a strong triple
• Back-off: 10-15% for max unbroken touch and go reps

Superset:

• Walking Lunges – 3×16–20 steps
• Hollow Hold – 3×30–40 sec

Conditioning (12 min)

Quality Rounds:

• Farmer Carry – 60–80 ft
• 12 Push Ups
• 12 Goblet Squats

Strength Skill

• Hang Power Clean – 5×2 @ 70%
  FAST reps only.

Conditioning (10 min)

AMRAP:

• 8 Burpees
• 30 Double Unders
• 200m Run

Strength Skill

• Hang Power Clean – 5×2 @ 70%
  FAST reps only.

Conditioning (10 min)

AMRAP:

• 8 Burpees
• 30 Double Unders
• 200m Run

Strength Skill

• Hang Power Clean – 5×2 @ 70%
  FAST reps only.

Conditioning (10 min)

AMRAP:

• 8 Burpees
• 30 Double Unders
• 200m Run