Upper Strength (16:00 Clock) Every :90 for 12:00 (4 sets each), alternate between the 2 movements: A) 5-10 Strict HSPU (ADV: Wall Facing HSPU) B) 5 Strict Chin ups OR Pull Ups (*Use Weight if needed) METCON: (22:00) 21-15-9 Toes to Bar Cal Bike Straight Into… 15-12-9 Push Ups Cal Bike Straight Into… 9 – […]
Single Leg Strength (16:00) Choose from one of the following Movements: 4×5 each leg (choose a moderate weight) (RIR 2-3) –Back Rack Step Back Lunge –Front Rack Step Back Lunge –Double Dumbbell Suitcase Lunge METCON: (18:00) 5 Rounds: 20/16 Cal Row 10 Front Squats OR Overhead Squats (RX: 95/65) OPTIONAL WORK: 20 – 16 –
Strength (22:00 Clock) 12:00 to perform: Snatch (POWER OR SQUAT) @Warm up and build to: 3 @ 75% — 3 @ 82.5% — 2 @ 87.5% — 2 @ 92.5% Straight into… Superset: 10:00 3×12 Tough Ring Row 3×8 Dumbbell Skull Crushers METCON (20:00) 2 Rounds: 20 Pull Ups (ADV: Chest to Bar Pull Ups)
Push Press & Back Squat: (26:00) *Taking your 1RM Push Press, perform: (13:00) 3 @ 70% of that 1RM — 3 @ 80% of that 1RM — Max Reps @ 90% of that 1RM *UP TO 12 REPS Straight Into… Back Squat (from rack) (13:00) 5 @ 65% — 5 @ 70% — Max Reps
Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 7:00 Row for Calories at a sustainable Pace 20 Box Step Ups (10 each) (RX: Knee Height) Run 1000 M —-REST UNTIL 20:00 MARK—- Then… at the 20:00 Mark 7:00 Bike for Calories at a sustainable Pace 20 Box Step Ups (10
Posterior Chain Strength (24:00 Clock) 12:00 to perform: Clean (POWER OR SQUAT) -Warm up and build to: 3 @ 75% — 3 @ 82.5% — 2 @ 87.5% — 2 @ 92.5% Straight into… (12:00) 3×4 Deadlift (RIR 2-3) (Building to a tough last set) METCON: (20:00) Every 2:30 for 12:30 (5 Sets) :20 Row
Upper Strength (16:00 Clock) 3×7 Weighted Ring Dips OR Weighted Straight Bar Dips OR 3×12 Push Ups 3×7 Pull Ups METCON: (22:00) 3 Rounds: 400 M Run 5 Wall Walks 12 Bar Muscle Ups 20 V-Ups OPTIONAL WORK: 3 Rounds: 20 Cal Bike + 25-50′ HS Walk (Rest 2:00) 3×6 Bench Press (Athlete may use
Lower Strength (25:00) Thruster: (12:00) *Taking your 5RM, perform: 10 @ 70% of that 5RM — 8 @ 75% of that 5RM — 6 @ 80% of that 5RM — IF YOU DID NOT DO 5RM LAST WEEK, FIND A 5RM THIS WEEK Straight Into… Front Squat (from rack) (13:00) 5 @ 65% — 5
Strength (22:00 Clock) 12:00 to perform: 3×3 Snatch (POWER OR SQUAT) Warm up and build to: 4 @ 70% — 3 @80% — 2 @90% Straight into… Superset: 10:00 3×11 Tough Ring Row 3×10 Dumbbell Skull Crushers METCON (20:00) Run 600 M 15 Pull Ups (ADV: Chest to Bar Pull Ups) 15 Russian Kettlebell Swings
Push Press & Back Squat: (26:00) *Taking your 1RM Push Press from last week, perform: (13:00) 5 @ 65% of that 1RM — 5 @ 75% of that 1RM — Max Reps @ 85% of that 1RM — IF YOU DID NOT DO 1RM PUSH PRESS LAST WEEK, FIND A 1RM PUSH PRESS THIS WEEK
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