A. Strength:
5sets of
10x Glute Ham Curls
10x Back extension (from GHD or with Partner from Box – you can use weight)
B. Conditioning
5rds for time of
6x DBL KB Front Rack Lunges(24/16)
8x DBL KB Push Presses
10x Burpee
CHALLENGE: 4x sm RD Sprint for time – start in heats of MAX 3 peeps
A. Strength
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps (explosive)
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B. Conditioning
Three rounds for time of:
30 Kettlebell Swings
20 Jumping Lunges
A. Strength
Two sets of:
Bulgarian Split Squats x 20 reps each leg
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds after each arm
B. Conditioning
For time:
Row 1000 Meters
FINISHER: 100x weighted Sit Ups – keep arms straight/ with the plate overhead
A, Skill
DB Snatch, Pushpress, and KB Swing
B. Conditioning 1:
In teams of two, complete AMRAP 12 minutes of: (1 person working 1 resting)
6 Single-Arm Dumbbell Snatches
6 Burpees
Rest exactly 5 minutes, and then:
In teams of three, completeAMRAP 12 minutes of: (1 person working 1 resting)
10 Dumbbell Push Presses
15 Kettlebell Swings
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and completing up as many rounds as possible.
C. Finisher EMOM for 6 min
12 VUPS
A. Strength
Every two minutes, for 24 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps (work from rack)
Station 2 – Single-Arm Overhead DB Press x 8-10 reps (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps (right arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps
B. Conditioning
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings (russian)
Goblet Squats
Push-Ups