STRENGTH
BACK SQUAT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Quality Reps!
WORKOUT
“TABATA”
8 SETS EACH (:20 on /:10 off)
TABATA 1 – Max WB Front Squats (20/14)
TABATA 2 – Max Push-Ups
TABATA 3 – Max Wall Balls
-Rest :30 b/t Each Tabata-
STRENGTH DEADLIFT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Quality Reps!
WORKOUT
3 ROUNDS FOR TIME
1000/800m Row
10 Front Rack Lunges (115/75)
20 Sumo DL High Pull
10 Front Rack Lunges
STRENGTH
BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6
WORKOUT
EMOM x 12 MINUTES
2 Hang Squat Cleans (155/105)
2 Push Jerks
2 Front Squats
*Complex must be completed without dropping the barbell. Rest remainder of each minute.
STRENGTH
STRICT PRESS
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
WORKOUT
FOR TIME
75 DB Renegade Rows (50/35)*
*Every time you break (hands off DB or resting in the bottom of the push-up),
perform 15 Hollow Rocks and 15 Sit-Ups.
BENCHMARK WORKOUT
“HELEN”
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)
12 Pull-ups
STRENGTH
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
WORKOUT
5 ROUNDS FOR TIME
12 Back Rack Lunges (115/75)
9 Thrusters
6 Burpees Over Bar
SKILL
EMOM x 10 MINUTES
Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 – :45 EZ Pace Row
*Athlete Choice for practicing overhead strength and stability
WORKOUT
AMRAP x 16 MINUTES
300/200m Row
10 Handstand Push-Up
20 Alt. DB Snatch (50/35)
20 Wall Balls (20/14)
STRENGTH
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8
WORKOUT
AMRAP x 10 MINUTES*
2-4-6-8-10…etc Hang Power Snatch (95/65)
*After every set perform 10 Slam Balls (20/10)
SKILL
EMOM x 10 MINUTES
Min 1 – 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups
Min 2 – :45 EZ Bike
WORKOUT
2 SETS ON A 10:00 RUNNING CLOCK…
5:00 of “CINDY”*
5:00 Max Cal Bike
-Rest 2:00 b/t Sets-
*”CINDY” is… AMRAP of 5 Pull-Ups, 10 Push-Ups, 15 Squats.
*C2B or Weight Vest Optional
STRENGTH
BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
WORKOUT
“CALIFORNIA LOVE”
FOR TIME
30 Squat Clean & Jerk* (155/105)
*Athletes must perform 5 burpees after every 5 reps of C&J.
Workout ends with 5 Burpees after the 30th rep.
