Warm up:
2 Rounds
200m Run
10 KB Swings
10 Push Ups
10 Squat
Strength: (20min)
Power Clean 7x3 @ 85%
DB One arm Row 4x10 (heavier then last week)
DB Chest Supported Incline Rear Delt Raise 4x12 (Light weight, focus on strict form) (see pic below)
Conditioning: 3rds
200m Run
10 Push Jerk
10 Pull ups
10 Wall Balls
Teams of 2, for time, one partner working at a time: 1,600m/1,300m row -Then: 12 rounds of (“you-go-I-go” style each partner perform a...
Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 2 Push Jerks Conditioning: 4 Sets Each Set is a 4 Minute AMRAP 7 Pull Ups 7 Front...
Strength: Bench Press: Find a 1RM Conditioning: 12 min AMRAP: 50 Dubs 10 Push ups 25 KBS (70/55)(55/35) 12 Toes to bar or weighted sit...