Health Front Squat 5 x 7 After each set, perform :30 Plank Hold Conditioning For time: 10-9-8-7-6-5-4-3-2-1 DB Clean and Press Box Jump Performance Complex Power Clean + Jerk Front Squat 8 @ 50% 8 @ 55% 7 @ 60% 6 @ 65% 6 @ 70% After each set, perform 5 high seated box jumps
Active Recovery / REST Day Conditioning With a partner: 1000 Flutter Kicks 2000m Row 500 Single/Double Unders 2000m Run 1000 Flutter Kicks
Health and Performance In 5:00 30/25 Cal Bike AMRAP Push-ups (Rx+ HSPU) Rest 5:00 In 5:00 30/25 Cal Ski AMRAP Pull-ups (Rx+ 10 PU, 10 C2B, AMRAP BMU) Rest 5:00 In 5:00 30 Push-ups AMRAP Cal Bike Rest 5:00 In 5:00 30 Pull-ups AMRAP Cal Ski
Health and Performance Back Squat / Run 8 Back Squat + 400m Run 6 Back Squat + 400m Run 4 x 3 Back Squat + 600m Run (Rx+ 800m)
Health Sumo Deadlift + Overhead Squat 8 x 5+5 Conditioning 5 min AMRAP: 10/7 Cal Row 10 Hanging Knee Raises – straight into – 5 min AMRAP: 10/7 Sit-ups 100ft Overhead Plate Carry Performance Snatch Complex Snatch Deadlift + Power Snatch + Snatch (full) Conditioning 5 min AMRAP: 15 KB SDHP 10 Knees-to-elbows – straight […]