02/03/24

WARM UP (10 minutes)

8 minutes of:

Row 30 seconds

5 No Push burpees

10 Air Squats

5 Strict Leg Lifts

STRENGTH (15 minutes)

5 Rounds for Quality (15 minutes)

30 seconds of Inverted Rows

30 seconds of Suite Case Deadlifts (each side)

METCON (25 minutes)

For time (25 minute CAP)

10 Calorie Row

10 Toes to bar

5/5 Single Arm Devils Press @ 50/30

20 Air Squats

20 Calorie Row

20 Toes to bar

10/10 Single Arm Devils Press

40 Air Squats

40 Calorie Row

30 Toes to bar

15/15 Single Arm Devils Press

80 Air Squats

Level 1) Lower the volume and go lighter, leg lifts or v-ups instead of Toes to bar

Level 2) As Designed

02/02/24

WARM UP (8 minutes)

Knee Pulls

Quad Pulls

Heel Scoops

Lunges

Leg Swings

100m Shuttle Run

BARBELL WARM UP (6 minutes)

Clean Pulls

Hang PWR Cleans

Front Squats

Shoulder Press

Hang Squat Cleans

Push Press

Clusters

STRENGTH (20 minutes)

Every 2 minutes for 10 rounds

Hang Squat Clean + Push Press + Jerk

Level 1) Use DBs

Level 2) As designed

Level 3) Split Jerk

METCON (16 minutes)

For time (16 minute CAP)

16 Clusters @ 115/85

Run 400m

12 Clusters @ 115/85

Run 400m

8 Clusters @ 115/85

Run 400m

4 Clusters @ 115/85

Run 400m

Level 1) DB Clusters & Bike 1-1.2km

Level 2) As designed

Level 3) Barbell @ 155/105

02/01/24

WARM UP (10 minutes)

8 minutes of:

8 Good mornings

2 Inch Worms

8 Alt Reverse Lunges

20-second Plate overhead hold

20-second Jump Rope

STRENGTH (16 minutes)

Sumo Deadlift

8-8-8-8

Superset with 8 alternating Cossack Squats

Level 1) Use a KB & reverse lunges in place of the cossack squats

Level 2) Every set should be moderate to heavy and unbroken

METCON (20 minutes)

AMRAP in 20 minutes (Rounds + reps)

2 Wall Walks

10 Box Jumps over @ 20/24"

20 Russian KB Swings @ 54/35

40 Lunges (body weight)

80 Double unders

Level 1) Pike Walks, Plate Jumps, Lighter KB, 20 Lunges & 80 Singles

Level 2) As Designed

Level 3) 20" Handstand Walk, Box @ 24/30", & KB @ 70/54