Strength: Front Squat build to 2 RM with 3 Sec pause at bottom Strength 2: Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Assault Bike **Rest 60 Seconds 50 Cal Ski **Rest 60 Seconds 50 Cal Row Accessory Work: 3 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each **Rest [...]
Strength: 2" Deficit Deadlift to knees 3x3 then.. DL 3x3 from floor Workout: Every 2 Min x10 1 - 10 Cal Row + 15 Toes to Bar 2 - 10 Cal Row + 12/9 Strict Handstand Push Up Accessory Work: (GRIP STRENGTH) 400 Meter Total farmers walk
Today is a Rest Day! Rest Day Recovery is made for days like this!
OPEN 18.2 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell squats Burpees Then, WORKOUT 18.2A: 1-rep-max clean 12-min. cap for 18.2 AND 18.2a
Strength: Back Squat 5x5 82.5% Snatch from high blocks 5x2 70-75% Workout: 4 Rounds for time: Assault bike 30/20 cal 10 Burpee Box Jump Over 24/20" 10 Power Snatch 95/65lbs
Today is a Active Rest Day! 30 Mins of Easy Movement –Your choice *Flush Soreness Out Rest Day Recovery
Strength: Box Squat: 6x4 (80%) Bulgarian Split squat 3x8 each leg Every 2 min x4, Snatch + snatch balance x2 Every 2 min x4, Snatch + snatch balance x1 Workout: 7 Min AMRAP: 7 Muscle Up 7 Snatch 135/95# 7 Burpee Box Jump Over 24/20" Accessory Work: 3 Sets GHD raises x8-10 GHD Hip extensions x10
Strength: Behind the neck Push Press 6x4 (85%) Every 3 min x10 (30min) Clean and Jerk Sets: 1-2 = 3 reps 60-65% 3-4= 2 reps 70-75% 5-6= 1 rep 80% 7-8= 1 rep 85% 9-10= 1 rep 90% Workout: 3 Rounds for Time: 15 Cal Assault bike 15 Chest to bar Pull Ups 15 Cal Assault [...]
Strength: Back Squat 5 x 8 (75%) EMOM: Every 3 Min x 10 (30min) Snatch Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout: 4 Rounds for time: 250 Meter Row 25 Thrusters 95/65# 25 Pull-Ups 25 Handstand Push-up Accessory Work: [...]
Strength: Front Squat build to 3rm then drop to 80% and do 2xMax Reps Strength 2: Banded Deadlift 3x10 (fast) Workout: For Time: 50 Cal Bike 10 Clean and jerk 185/135# 50 Cal Bike
Optional conditioning: Running or Rowing 1,000 Meters x 3 full recovery between
Strength: 2" Deficit Deadlift 3x3 Strength 2: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Workout: 800 Meter Sled drag
