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A. Strength

5 sets

8/8x Dumbell single leg Romanian DL

15x Glute Bridge Hip Thruster with 2 sec Hold @top

B. Conditioning

4 rds for time:

10x KB Frontrack reverse Lunge (5/leg alternating)
20m Dumbell Bearcrawl (30/15 lb)
5x Burpee Box Jump
20x Wallfacing Shoulder Taps

A. Strength

Three sets of:
Dumbbell Bench Press x 8-10 reps

Bent-Over Dumbbell Reverse Flies x 12-15 reps (45 degrees, chest up, heads neutral)

L-Sit Tuck to Extension x 6 reps (if necessary from Lsit Hang)

B. Conditioning
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 12-15 Strict Pull-Ups
Station 3 – Rest

A. Warmup
3x 3min AMRAPs

30x Air Squats
20x Jump Squats
10x Wallballs

30x Push Ups
20x HR Push Ups
10x HSPU

30x Burpees
20xBurpee over Box
10x Burpee High Target Touches

15min to find your seated High Box Jump

C. Conditioning
14min AMRAP:
100x DUs (ONLY – if you cant, practice for 14min)
80x Push Ups
60x Box Jumps
40x Alt Pistols
20x Def HSPU (strict from 20s)

A. Skill
10 min of Progression Juming MU (starting position is at stand with slightly bend knees)

then 10 min otm

ODD: 3-5x Jumping MU (FAST and close Ellbows)

Even: 45 sec weighted Plank”

B. Conditioning
3 rds

20x Burpees

60x Airsquat

100x Dus


A. Strength

10 min OTM

Upper PULL complex

1x strict C2B Pull up
2x strict T2B
3x strict Pull up

B. Conditioning

2x 5 min Amrap with 2 min break inbetween
5x High Box Jump
10 Burpee Bar touches
15x Jumpsquats

5x Box Jump
10x Burpees
15x Airsquat

C. Corefinisher

50x Hollow Rocks
50x Vups
100x Bycicle Crunches

A. Strength
Five sets of:
Dumbbell Z-Press x 8-10 reps
Stationary Dips x Max Reps
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B. Conditioning
AMRAP 8 minutes of:
15/10 Calories of AB / Row /Ski
30 Russian Kettlebell Swings