Thursday

Strength

A. Standing Triple Jump Best of 3 attempts Both Feet
*measure from back of heels.

Conditioning

B. "Annie"

F: 120-90-60-30 Singles + 40-30-20-10 Sit-ups
P: 50-40-30-20-10 reps for time
S: Flight simulator Unbroken dubs 5-10-15...45-50-45...10-5 if they break - they repeat that number again

Monday

Strength

A. 1RM Back Squat in 15 min

F: 5RM: 30x1
P/S: Find 1Rm

B. Weighted Pull Up; in 10 min

Build to 1RM

F: Max Chin Over Bar hold x3 or Ring Row max reps; 1010 tempo x3
P: Strict Weighted Pull Up or Max Strict Pull Up AMRAP
S: Strict CTB Weighted Pull Up

Conditioning

500m row for time


Thursday

Strength

A 3 sets (12 min)
A1. Build to 8RM each leg Single Leg Hip Thrust 30x1

A2. Build to 8RM each arm DB Row 30x1

Conditioning

18 min AMRAP

Run 100m  
10x Box Jump 24/20
15x Wall Ball 20/14
20x Lunge total steps [loaded]
30x Double Unders


F: 5x Box Step Up/Step Down or Jump/STep Down + 10x Wall Ball + 15x Total Lunges + 50x Single Unders
P: as rx
S: UB Each movement

Tuesday

Strength

A. Weighted Dip

F: Floor Press; build to 5RM; 30x1
P: Build to 1RM Weighted Dip or max reps bwt dips; if not either - go to Floor Press
S: Build to 1RM Weighted Dip

Conditioning

B.; "Tail Pipe"
3 Rounds
400m Run
10x Hang Power Cleans
20x Burpee

F: 3RFT: 400m Run + 10 Hang Power Cleans + 15x Burpee
P: 135/95
S: 155/105

Monday

Strength

A Every 2 min for 14 min (7 singles) 1 Thruster

F: 3x Front Squat + 3x Push Press
P/S: Build to 1RM from rack

Conditioning

B. "Fran"

21-15-9  
Thruster 95/65  
Pull Ups

F: 30-20-10 Light DB Thruster + Jumping Pull Ups [goal time is 5-7 min]
P: As rx
S: As rx or 115/75# + CTB Pull Ups

Friday

Strength

A. One rep every 90 sec for 12 min; 8 sets

1x Snatch Extension + 1x Hang Squat Snatch + reset + 1x Full Squat Snatch

F: Overhead Squat x5 reps; 31x1 tempo

Conditioning

B. 2 Rounds for max reps; 1 min On, 1 min off (start at any station)

1. Strict HSPU

F: Seated 2DB Press
P: Strict HSPU or piked HSPU off box
S: Strict HSPU

rest 1 min

2. Toes to Bar

F: Sit Up
P/S: as rx

rest 1 min

3. Overhead Squat

F: KB Front Squat
P: 95/65
S: 135/95#

Thursday

Strength

Ax3:

A1. Single Leg Squat

F: DB Reverse Lunge
P: Pistol practice x5 each leg
S: Weighted pistol x5 each leg

A2. UB Pull: Ring Row: AMRAP -2; [just short of failure]

F: as rx - 1010 tempo
P/S: Feet Elevated Ring Row; 1010

Conditioning

B. 7 min AMRAP
2 min rest
Repeat

15x Box Jump
10x DB Reverse Lunge
5x DB Man Maker

F: 12x Box Jump + 8x Lunge total + 4x DB ManMaker


Tuesday

Strength

A. 3 Min AMRAP

Max reps Dips

Score Unbroken and Total Reps

F: Push Ups
P: As rx
S: Strict Ring Dips

Conditioning

B. Tabata

1. Hang Power Clean
rest 30 sec
2. Double Unders
rest 30 sec
3. Burpee  
rest 30 sec
4. Airbike for Cals rest 30 sec

F: Russian KBS
P: 115/75
S: 155/105

Monday

Strength

Ax5.
1x Front Squat + 1x Thruster + 1x Push Press

F: 3x Front Squat + 3x Push Press + 3x Thruster
P/S: Build to tough single

Conditioning

7 min AMRAP

9x Thruster  
9x Pull Up rest
30 sec after each set

F: DB thruster or empty barbell thruster + Jumping Pull Up
P; as rx: 95/65 + Chin Over Bar
S: 135/95 Thruster + CtB Pull ups