Category: Uncategorized

Upper body Power

Build to a heavy push press in 10min

+

5 sets go every 2:00

5 push press@ 75%

+

Jonestown sprint

20-10

Pushpress 75/55

Burpee chest 2 bar pull ups

 

Extra credit

5×5

Strict HSPU

Or

5x 10

Band resisted push ups (use red or black band)

Power Endurance

IWT

Phase 1

5 per arm KB Snatch 2/1.5

Row 1:00 Target 350/280

Rest 3:00

X3

Int=4:00

 

Phase 2

10 Single Arm OH Lunge 2/1.5

Row 1:00 Target 350/280

Rest 3:00

X3

Int= 4:00

 

Phase 3

5 Min

MAX

Burpee Pull ups

Lower body Strength

Every 3:00 x 10

10 Back squat @ 50-60% 1rm

+

5 sets

5 single arm KB front Squat

Build to as heavy as possible

+

 

Breather

4 sets

30 sec frog hops

30 sec rest

4 sets

30 sec jumping lunge

30 sec rest

“1776”

FOR TIME In a team of THREE…

Kettlebell Swings Russian 53/35
Box Jumps 24/20
Air Squats
Push-ups
Burpees
Pull-Ups
Sit-Ups
Row Cals
Double Unders
Wall Balls
DB Push Press 35/20 or Barbell Push Press 45/35

1. As a team you must complete a total of 1776 reps combined, in any order.
2. Multiple people can work at once BUT you must all work on the same movement.
3. Each team member MUST complete a minimum of 10 reps of all listed movements.
4. The Team can not complete MORE than 200 reps of a movement.

Power endurance

“DT”

5 rounds

12 Deadlift 155/105

9 Hang Power Clean

6 Push jerks

+

Structural: 10 min

5 sets

5 of each movement per side

KB deadlift

Swing

Clean

Press

After each successful complex move up in weight. Goal is as heavy as possible

 

Breather supplemental:

5 min max 100m sprint repeats with a partner. You go I go.

Upper Body Strength

Every 2:30x 10

10 Bench Press @ 50-60%

10 strict pullups

+

Breather:

10 min Cap

21-15-9

Push ups

Pull ups

KBS 2.0/1.5

 

Extra Credit

4 sets

10 Hammer curls

30 banded tricep extensions

Endurance

45 min AMRAP

25 strict pullups

50 box jumps 24/20

50 burpee

50 cal row

50 OH Lunge 45/25

50 push ups

50 sit ups

50 cal row

50 burpee

50 BJ

25 strict pullups