April 2023

STRICT PULLING: (10:00) 3×3-5 Strict Chin Up or Pull Up Build to a Heavy, but perfect set of 3 Cleans: (15:00) 4×3 Clean *Athletes should build — Not Touch and Go EMOM 16: Min 1) 6 – 10 Deadlift (RX: 68% of 1 RM) (No heavier than 315/210) Min 2) 8 Burpee Box Jump (RX: […]

Aerobic Base Development: (40:00) 3 Rounds: Run 800 M Bike 35/28 Cals Run 200 M 30 Box Step Ups (RX: Knee Height — stack plates if there isn’t a box that fits your height) Coach Led Mobility (10:00) 1:00 T-Spine Foam Roll 1:00 Pike Stretch 1:00 Pancake Stretch 1:00 ea leg — Banded Hip Flexor

Back Squat & Vertical Pressing: 3X: 5, 6, 8 *Work to a very heavy, VERY CHALLENGING set of 5, with clean technique — Rest until recovered, then do the same for 6 reps. Repeat for the set of 8. — During the 20:00, perform 3x of the same rep scheme but Athlete may Choose either

Explosive Power (10:00) 4×3 Box Jump for Height (Build in height every set) (No Step into the box) EMOM 30: Min 1) 8 Toes to Bar + 4 Box Jump Overs (RX: 24/20) Min 2) 25′ Handstand Walk + 4 Box Jump Overs (RX: 24/20) Min 3 &4) 26/22 Cal Row Min 5) Rest SCORE

STRICT PULLING STRENGTH (20:00) — PERFORM ALL OF (A), THEN MOVE ON TO (B) — A) 3×3-5 Weighted Strict Chin Up or Pull Up B) 3x 6-8 BANDED Barbell Bent Over Row Every 4:00 x 4 (16:00) 200 M Run 12 Deadlift + 9 Hang Power Clean + 6 Front Squat (RX: 135/95) 100 M