Primer
2 Rounds
10 Explosive Med ball Press https://bit.ly/2L16TAf
3 Dball Triple Extension (20-30#)* https://youtu.be/cjzAa0Y5Z4U
5ea/side Deficit Reverse Lunge
Skill/Strength
4 sets:
6 Depth Jumps https://youtu.be/AzPJZHOmGEg
8 Banded Pushups https://youtu.be/rX-rWx0Ujzo
Conditioning
In teams of 2, 6 Rounds for Time:
8 Front Squat (185/125)
14 C2B Pullups
16 Dball Clean (80/50)
Primer
2 Rounds
6 e/side Banded Sidesteps
4 e/side Sing Leg Glute Bridge
1 Wall Walk + 10 sec Hold
Strength
Bench Press: 5 sets of 5 @ 31X1 tempo
Conditioning
4 Rounds for Time:
16 Single DB Clean & Jerk (50/35)
60′ Single DB Walking Lunge
300M Run
Mobility
Quad Smash
Couch Stretch
Pec Smash
Primer
2 Rounds:
6-8 Banded Supinated Row
6-8 Prone Banded Hamstring Curl
6-8 Hollow Rocks
Conditioning
Part A:
EMOM x 4 Rounds:
5-15 Strict Chinups
50’x2 Sled Drag
60 sec Plank
Part B:
800M Run
Primer
2 Rounds
5e/dir Stir the Pot (Medball)
6-8 Empty BB Squats w/ Hip Circle
10 KB Z-Press
Strength/Speed
Tempo Back Squat: 5 sets of 4 @ 42X2 Tempo
*build in load, eXplode up as fast as possible
Conditioning
In teams of 2, 12 rounds for time, alternating rounds:
9 UB Thrusters (95/65)
9 Burpees Over Bar
*can be done solo with 1:1 rest
Primer
2 Rounds
6e/side SL Hip Thrust w/ 1s Pause https://bit.ly/358MPmL
10 Alternating Banded Deadbugs https://bit.ly/357lTUu
20s Chinup Hold
Strength
5 working sets:
4 Banded Deadlift: 60-65% loaded + medium band
4 Hurdle Hop to Box Jump
Conditioning
AMRAP in 14 minutes:
15 Kettlebell Swings (53/35)
30′ Shuttle Run
12 Abmat Situps
30′ Shuttle Run
9 Pushups
30′ Shuttle Run
*Shuttle run is just one time down & back
Primer
2 Rounds
10 Prison Squat Flex/Ext https://bit.ly/2RwaREk
8 Banded PVC Snatch DL* https://bit.ly/36dZRj1
5 Seal Rolls
*Just above knees/hang position
Strength
Hang Power Snatch: Build to Heavy Double
Conditioning
6 Rounds for Time:
10 Toes to Bars
15 Wallballs (20/14)
