Explosive Power (10:00) 5×2 Box Jump for Height (Build in height every set) (No Step into the box) EMOM 30: Min 1) 8 Box Jump Overs + 8 V-Ups (RX: 24/20) Min 2) 25′ Handstand Walk + 8 V-Ups (RX: 24/20) Min 3 &4) 30/24 Cal Row Min 5) Rest SCORE = # of Successful […]
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 2:30 x 6 (15:00) ALTERNATE A&B intervals and perform the following for 3 sets each: Interval A: 200 M Run 5 Squat
PUSHING STRENGTH (20:00) Alternate between the 2 movements (3 sets of each) A) 4-6 Bulgarian Split Squat EACH LEG B) 4-6 Weighted Dips Build to a Heavy, but perfect set of 3 Snatch: (15:00) 4×3 Snatch *Athletes should build — Not Touch and Go METCON: (10:00) 15 – 12 – 9 Thruster (RX: 115/75) (ADV:
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
METCON: (20:00) 15 Double DB Push Press (NO JERKS) (RX: 50/35) 15/12 Cal Row 20 Pistols (10 ea leg) 15/12 Cal Row 15 Double DB Push Press (NO JERKS) (RX: 50/35) 15/12 Cal Row 20 Pistols (10 ea leg) 15/12 Cal Row 15 Double DB Push Press (NO JERKS) (RX: 50/35) OPTIONAL ADDITIONAL WORK: A)
STRICT PULLING: (10:00) A) 3x UNWEIGHTED Strict Chin Up or Pull Up (1 Max Set – 2 Sets at 50-60% of max set) WARM UP FOR CLEAN (5:00) EMOM 7: 1 Clean from Floor + 1 Hang Clean (squat or power is acceptable) *Athletes should build *Start at or around 40-50%, or at a weight
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