1RM Strict Press
1RM Back Squat
1RM Deadlift
Good day to you.
Warm Up
2 mins row
2 mins Airdyne
2 mins jog
Mobility
Foam Roll Adductors 2 mins e/s
Strendtioning
3 Position CleanBuild to a Heavy Set
High Hang, Knee, Floor
Step Back Lunges
3 Sets of 10
Bar on the Back Rack Position
Romanian Deadlifts
2 Sets of 20
Bar descends to mid-shin, but does not touch floor
Warm Up
EMOM 5:
3 burpees
Double Unders in the remaining time
Mobility
Foam Roll IT bands 2 mins e/s
Strength
Turkish Getup – Build to heavy single
Conditioning
AMRAP 12:
10 burpees
25 Double Unders
Barbell Track
See board
Warm Up
EMOM 4:
2 Power Snatch (PVC)
2 Power Clean + Push Jerk
2 Overhead Split Squats (each leg)
2 Front Rack Sotts Press
Mobility
Couch Stretch 2 mins e/s
Conditioning
“TNT”30 Snatches
30 Clean and Jerks
30 Thrusters
Rx Weights – 95 / 65
Barbell Track
See board
Warm Up
2 min Double Unders
1 mins wall press dead bugs
1 min split squats
Mobility
Foam Roll Adductors 2 min e/s
Strength
Front Squat – build towards 1×2 at 90-95%
Conditioning
“Kickstart My Heart”21 Thrusters (95/65), 42 Double-Unders
15 Thrusters (95/65), 30 Double-Unders
9 Thrusters (95/65), 18 Double-Unders
Barbell Track
See board
Warm Up
Bring Sally Up – PVC
Mobility
Foam Roll Lats 2 mins e/s
Strength
Push Jerk + Split Jerk – build tough complex
Conditioning
“Back in Black”5 Rounds:
10 Push Jerks (from ground) (155/105)
10 Toes to Bar
10 Burpees
Barbell Track
See board
Warm Up
2 mins row
2 mins Airdyne
2 mins pistol practice and progressions
Mobility
Foam Roll Quads 2 mins e/s
Strength
Pause Hang Power Clean (3 seconds and top of knee) – Build to tough single
Conditioning
3 rounds, 1 minute stations for reps. 20 seconds transition.
Row Cals
Pistols
Airdyne Cals
Hang Power Cleans (155/105)
Barbell Track
See board
Warm Up
Jog 400m
5 Scap Pullup
10 PVC Thrusters
5 Scap Pull Ups
Mobility
Calves Stretch 2 mins e/s
Conditioning
“Daniel”50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups