Friday

Strength

Ax5
A1. 5-5-5-5-AMRAPx Deadlift
A2. Strict HSPU Practice
*Rest as needed

Note: Final set of deads is an AMRAP.

F: 8x Tall Kneeling Press
P: 3-5 Reps - Concentric or eccentric for every rep you cannot perform concentric
S: 3-5x Strict deficit HSPU - Increasing depth

Conditioning

B. 8 min AMRAP:
Climbing Ladder
3-6-9-12-15...etc.

-Hang Squat Snatch [95/65#]
-Toes to Bar

F: DB or Barbell Hang Power Snatch L/R + Hanging Knee Raises

Wednesday

Strength

A. Alternate Every 1:00 x 9:00
Min 1 - :30 Handstand practice - HS Hold or walk
Min 2 - :30 Hollow Rock
Min 3 - :30 Ring Dips

F: Plank + Push Up

Conditioning

B. 15 min AMRAP:
-100m Run
-50x Double Unders
-100m Run
-40x Wall ball [20/14#]
-100m Run
-30x Power Snatch [95/65#]
-100m Run
-20x OHS [95/65#]
-100m Run
-10x Thruster [95/65#]

F: 50 Singles + 30x WB + 20x Russian KB Swing + 10x KB Goblet Squat + 10x DB Thruster

Monday

Strength

One set every 4 min for 20 min:
A. Strict Lynne:
1. Bench Press
2. Strict PU failure --> Kipping PU to failure

F: DB Bench 1010 tempo + Ring Row 1010 tempo
P: Bench Press @bwt/ 2/3 bwt women + Strict Pull Up —> Kipping Pull Up
S: Bench Press @bwt/ 2/3 bwt + Strict CtB + Kipping CtB

Conditioning

B. For Splits:
3 Sets:
-Row 350m
Rest 3:00 b/t sets


Friday

Strength

A. Back Squat
In 15 Mins, build to today's 1 REP MAX

F: Build to tough 5RM @30X0

Conditioning

B. 4 sets:
:15 on/ :45 off
Rotate through [12:00 total]

1. Bike Sprint (max effort)

2. DB Renegade Row- Tough weight

3. Russian KB Swing

F: Light Barbell or Russian KB Swing
P: 53/35
S: 70/53

Thursday

Conditioning

Filthy Fifty

• 50 Box jump, 24/20
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back Supermen
• 50 Wall ball shots, 20/14
• 50 Burpees
• 50 Double unders

F: [30 min cap] 30 or 40 reps each movement
Low BJ or step up + Jumping Pull Up + Light Russian KBS 26/18#
+ Sit Ups + 2DB Push Press [Light] + Back ext +
Wall Ball [light] + No Push Up Burpee + 100x Single Unders
P: As Rx [35 Min Cap]

Tuesday

Strength

A. Every 2:30 x 15:00 [6 Sets]
-3x Sumo Deadlift (build)

Conditioning

B. 12 min AMRAP
Run 200m to start each round...

Run + 10x Dubs + 10x Sit Ups
Run + 20x Dubs + 20x Sit Ups
Run + 30x Dubs + 30x Sit Ups
Run + 40x Dubs + 40x Sit Ups
Run + 50x Dubs + 50x Sit Ups
Run + 60x Dubs + 60x Sit Ups...etc

F: Single Unders + Sit Ups

Friday

Strength

A. Back Squat
Set 1 - 3 @75%
Set 2 - 2 @80%
Set 3 - 1 @85%

Set 4 - 3 @80%
Set 5 - 2 @85%
Set 6 - 1 @90%
Wave loaded - build

F: Back Squat; Sets of 5 across @20X1

Conditioning

Diane

21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU

F: Light Deadlift (close to unbroken load) + Seated 2DB Press

Thursday

Strength

Ax4 -
A1. :10 Bike Sprint
A2. 5x Dragon Flag [Slow]
A3. 3x Turkish Get-up (per arm)
*Rest as needed

Conditioning

B. 20 Min AMRAP:
-50m - Single Arm Farmers Carry - Left
-20x Suit Case Sit Up
-50m - Single Arm FarmersCarry - Right
-20x Supermen
-50m - Single Arm Front Rack Carry - Left
-20x Box Jump
-50m- Single Arm Front Rack Carry - Right
-20x Russian Twist

Tuesday

Strength

A. Every 2:00 x 12:00 [6 Sets]
1.1.1x Sumo Deadlift - Build
Rest :05 b/t each rep

F: 6x SDL or Regular DL @2011 tempo

Conditioning

B. 3 Sets:
3:00 on / 1:00 off

-200m Run
-30x Double Unders
In remaining time...
-AMRAP Alternating DB Snatch
*Score is total DB Snatch reps combined of all 3 sets

F: Light DB + Single Unders
P: 50/35