In no particular order….
WORKOUT 1
PART A
Tempo Deadlift
- 7 sets of 3
- 5 second lower
Complete sets on 2-minute timer
PART B
For time
200m Run
21 Deadlifts (100/70)
200m Run
18 Strict HSPU
200m Run
15 Deadlifts
200m Run
12 Strict HSPU
200m Run
9 Deadlifts
200m Run
6 Strict HSPU
WORKOUT 2
PART A
Overhead Squat
– 10 minutes to work to Moderate 3 rep set
PART B
AMRAP in 20mins
30 Overhead Squats
(42.5/30)
30 Box Jumps (24/20”)
30 Toes to bar
WORKOUT 3
PART A
Tempo Back Squat
– 6 sets of 2 reps
– 5-second descent
– 1-second pause
– Complete sets on a 2-minute timer
PART B
3 Rounds for time
50 air squats
15 burpees
15 Hang power clean
(52.5/35)
WORKOUT 4
Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 35/25
Round 2 – 42.5/30
Round 3 – 52.5/35
Round 4 – 60/42.5
Round 5 – 70/50 (AMRAP
in time remaining)
WORKOUT 5
PART A
Alternating EMOM x 10 mins (5 Rounds)
Odd – 3 position clean
Even – 2 Push jerks + 1 Split Jerk
PART B
4 Rounds EACH for time
20/18 Cal Row or Bike
200m Run
– Rest between rounds
WORKOUT 6
PART A
4 Rounds for total reps
1 minute KB snatch (change arms every 5reps) (24/16)
1 Minute Sit ups
1 Minute Double DumbbellHang Power Clean (22.5/15)
1 Minute Rest
PART B
3 Rounds for quality
20 Glute bridge w/ medball between knees
10 Seated banded row
20 Step Monster Walk
10 Rear Plate Flys