STRENGTH
BACK SQUAT
1×6 @ 70% of 2RM
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of
2RM Next Week — Move Well!
WORKOUT
ON A 2:00 RUNNING CLOCK
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
200m Run
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
Max Wall Balls
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
4 SETS
10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest
-Rest 1:00 b/t Sets-
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
7 SETS ON A 2:00 RUNNING CLOCK…
200m Run
5 Burpees
Max Double Unders in time remaining…
-Rest :30 b/t Sets-
WORKOUT
AMRAP x 20 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*
*DB or KB option. 1 Rep = ground to standing position only
