WU
3x
10x Rev shrugs
10x Deficit Push-ups
10x DB Pull-over
Strength
5x
1 close grip bench press
5 med ball chest pass
20 DB Hang Cleans
Conditioning
20 Cal Bike
15 DB Bench Press 75/50
20 Cal Bike
30 DB Bench Press 50/35
20 Cal Bike
60 DB Bench Press 35/20
Schedule:
WU
3x
10 Pillar to plank
10 Step ups
10 DB RDL
1 min bike
Strength
5x
1 Back Squat
3 PVC Jump overs
10 Lat Med Ball Throw
Conditioning
5rds
2:30 Min rds
1 Step up Pos iso hold 15 sec per side
10 Jumping Air Squats
Max reps Banded Ham Curls with time left
30 sec rest
Schedule:
WU
3x
High knee A-skips
High knee B-skips
High knee c-skips
High Knees
Jog 100 Yards
Sprint
10x
30 Yard sprints up the incline
W/ Vest
Cool Down/Stretch
3x 1 min each
Banded Hammy
Couch
Banded Full squat
Schedule:
WU
2x
10 Rev Shrugs on Dip bar
10 Strict Press
10 Hang Cleans
Strength
5x
2 Strict Press
8 L Sit DB Press
10 One Arm Banded Front Raise
Conditioning
5rds
2:30 min rds
1 Strict Press and ISO hold for 15 sec
10 Bar Dips
max reps Banded Hammer Curls with time left
Rest 30 sec
Schedule:
WU
2x
10 Kneeling Clapping Push-ups
10 Strict Press
10 Strict Pull-ups
10 Bulgarian SS
Strength
Back Squat
5@65%, 3@75, 1@80
Then
5 sets
2 Back Squats
6 Box Jumps
4 Partner Ham curls
Conditioning
4rds
12 DB Bulgarian SS 50/35 (each Leg)
36 DU
12 DB Hang Squat Cleans 50/35
Rest 1 min between rounds
Schedule:
WU
3rds
:60 4 Way Dead Bugs
:60 DB Lat Raises
:60 Hammer Curls
Strength
4×10 Front Carry Texas Slit Squat
then
4×20 DB Walking Lunge
Conditioning
Fight Gone Bad Style
1 min Each Station x 3
Wall Ball 20/14
Russian Twists 20/14
BB Strict Press 75/55
Sumo DL High pull 75/55
Rest
Schedule:
WU
3x
20 Rear Delt Fly
20 Rev Shrugs on Dip bar
Strength
Chin -ups
3×8 Max reps each set
Then
Deadlift
8,5,3,5 rep max
Conditioning
30 CALS
6 Devil Press
25 CALS
6 Devil Press
20 CALS
6 Devil Press
15 CALS
6 Devil Press
10 CALS
50/35
Finisher
3x
15 Meadows rows
10 Landmine Curls
Schedule:
WU
400 M Run
Conditioning
4rds
75 M Farmer Carry
250 M Run
20 Burpees
with vest
Finisher
Drop the vest
3x 35 Cal bike Sprints
Schedule:
WU
4x
:30 each
One Arm Banded Lat Raise
One Arm Banded Front Raise
10 Plate Front Raise
Strength
Bench Press
5×8
Conditioning
6 min to complete
50 Push-ups
50 Hang Power Cleans 95/65
Then
AMRAP 6 minutes
5 Dips
5 BB Row 135/95
Finisher
3x
15 Rolling tri ext
15 DB Upright rows
Schedule:
WU
3x
4 Way Dead Bugs :30
15 Banded Good Mornings
Strength
Back Squat
7,7,7,7,5,5,5
Start at 50% and work up each set
Conditioning
5rds
30 Seconds per move and rest
Back Squats
rest
DB Push Press
rest
Bulgarian Split Squats
rest
Standing Tea pots
rest
Pull-up
rest Seated Calf Raises
Schedule:
