Strength
Pause Back Squat:
- 2-2-2-2-2
Conditioning
4 Rounds for time:
- 10 Pull-ups
- 20 Step-ups
- 20 Dumbbell Snatches (35/25)
- 20 Block Taps
Time cap = 18 minutes
Core
3 Sets:
- 30 Clam Crunches
- 20 Block Taps
- 10 Leg Raises
Conditioning
4 Rounds for time:
- 400m Run
- 30 Walking Lunges
- 20 Dumbbell Snatches
- 10 Pull-ups
Accessory #1
3 Sets:
- 10 Barbell Romanian Deadlift @ Light Weight
- 15 Dumbbell Floor Press
Accessory #3
3 Sets:
- 10 Weighted Step Back Lunges (each leg)
- 15 Bicep Curls
Core
2-3 Sets:
- 10 Leg Raises
- 20 Block Taps
- 20 Clam Crunches
Accessory #1
3 Sets:
- 10 Pull-ups
- 10 Slow Eccentric Romanian Deadlifts
- 1 minute Battle Ropes
Accessory #2
3 Sets:
- 15 Bench/Floor/Medicine Ball Press
- 15 Dumbbell Step-ups (each side)
- 2 Laps Sled Push
Core
2-3 Sets:
- 10 Leg Raises
- 20 Block Taps
- 30 Sit-ups
Strength
Push Press:
- 1-1-1-1-1
Conditioning
5 Rounds for time:
- 6 Power Cleans (Rx 135#/95#)
- 12 Burpees over Bar
Time cap = 10 minutes
Core
2-3 Sets:
- 10 Leg Raises
- 20 Block Taps
- 30 seconds Bicycles
Strength
Pause Back Squat:
- 2-2-2-2-2
Conditioning
4 Rounds for time:
- 10 Pull-ups
- 20 Step-ups
- 20 Dumbbell Snatches (Rx: 35#/25#)
- 20 Block Taps
Time cap = 18 minutes
Conditioning
4 Rounds for time:
- 400m Run
- 30 Walking Lunges
- 20 Dumbbell Snatches (Rx: 35#/25#)
- 10 Pull-ups
Time cap = 22 minutes
Core
3 Sets:
- 30 Clam Crunches
- 20 Toe Touches
- 10 Leg Raises
Strength
Front Squat:
- 1x2 @ RPE 8
- 2x2 @ 90% of top set
Conditioning
4 minute AMRAP:
- 3 Clean & Jerks (Rx: 135#/95#)
- 10 Ring Rows
- 10 Sprawls
*1 minute Rest*
x3
Start the next AMRAP where you finished the previous one. Score = Total Rounds.
Core
2-3 Sets:
- 30 Clam Crunches
- 20 Block Taps
- 10 Leg Raises
Skill
Pistol Practice
Conditioning
”Isabel”
For time:
- 30 Snatches (Rx: 135#/95#)
Core
3 Sets:
- 30 Clam Crunches
- 20 Block Taps
- 10 Leg Raises