Primer
2 Rounds
6ea/side KB Windmills
10 Heavy KB Swings
20s Weighted Planks
Strength
Deadlift:
6 sets of 1, every 90 sec @3-5% more than last week
3 sets of 3, NOT T&G @85% of today’s best
*If you weren’t there last week use 90-95% of current 1RM.
Conditioning
For Time:
100 Double Unders
80 Air Squats
60 Abmat Situps
40 Pushups
20 Strict Pullups
Primer
2 sets
6 e/leg Hip Opener Roundabout http://bit.ly/2TFmEz7
8 Wall Snow Angles
5 ea Side Plank Reach Unders https://youtu.be/-ruAdV34H54
Strength
5 sets:
8 DB Bench Press
8 Ring Rows
Conditioning
In teams of 2, for total reps in 16 min::
Alternate every 2 minutes:
1 Partner Bikes for Cal
1 Partner Completes AMRAP of:
6 DB Thrusters(50/35)
6 Burpees
*Switch every 2 minutes. Pickup where your part left off when switching.
Strict Cindy
Primer
2 sets:
8 Medball Hamstring Curl
6 Swimmers Stretch
6 e/leg single leg jumps onto box or plate
Strength
4 sets:
15 Weights GHD Hip Ext
30 sec Chinese Plank http://bit.ly/2YQ6eKg
Conditioning
AMRAP in 16 min:
18 DB Snatches
12 C2B Pullups
6 Overhead Squats (135/95)
Extra – Before
Back Squats: 5 sets of 5, build to heavy set,
then 3 sets of 3 EMOM
Mobility
2 min Seated Hamstring Stretch
2 min Seated Stradle Hold
1 min e/side Pigeon Stretch
Primer
3 sets:
10 Calf Raises
10 Slow Hollow/Arch Swings
30 sec Squat Hold
Conditioning
For Time:
20-30-40
Situps
Double Unders
Goblet Squats (35/25 DB)
Primer
2 Sets:
7 Down Dog to Cobra tranisitions w/ pause
7 e/leg Single Leg Box Squats
2 Wall Walks w/ 10 sec Pause
Conditioning A)
“Grace”
For Time:
30 Clean & Jerks (135/95)
Rest as needed, then
Conditioning B)
For Time:
5000M Bike
-or-
2000M Row
-or-
1 Mile Run
Press: Build to heavy set of 5, then 3 sets of 3 at same weight
Primer
2 sets:
8 Seated Banded Hamstring Curl https://youtu.be/B0kABjeJ_TY
8 ea Cat / Cow
8 ea Single Leg Toe Touch to floor (slow & controlled)
Strength
Deadlift:
Build to 5% more than last week’s double then 1 rep EMOM for 8 reps.
*If you weren’t there last week use 85-90% of current 1RM.
Conditioning
4 Rounds for Time:
15 Box Jumps w/ Step Down (24/20)
15 Kettlebell Swings (53/35)
100M Farmers Carry (50/35 DBs)
Strength
Hang Snatch + Low Hang Snatch: Find Max
Conditioning
EMOM for 10 minutes:
3 T&G Power Snatches @ 80% of best from complex
+ 15 Double Unders
