Category: Blog

A. 3-3-3-3-3 Back Squat (last set at 80% of 1RM) For each set, take 3 secs to descend, then explode up from the bottom. B. 4 rounds for time: 20 Weighted Lunges 15 Toes-to-bar

A. 3-3-3-3-3 Shoulder Press (work to last set @ 85% of 1RM) B. Not for time: 30 Sandbag Get-ups

For Time: 2 Rounds 12 Power Cleans @ 50% of your 1 rep max Squat Clean 25 Wall Balls Then 150 Double Unders/Single Unders Then 2 Rounds 12 Overhead squats @ 50% of your 1 rep max Squat Clean 25 Push Ups

A. 1-1-1-1-1-1-1 Push Jerk (last 3 sets @ 90% of 1RM) B. 5 rounds for time: 10 Box Jumps (30″/24″) 16 KB Snatch (1 pood)

For time: 100 Double-unders then 3 rounds of: 20 Burpees 10 Sandbag Ground to Shoulder 5 L-Sit Chin-ups Then: 1000m Row

A. Test 1RM Deadlift B. For time: 100 Burpees  

A. 5-5-5-5-5 3-3-3-3-3 1-1-1-1-1 Shoulder Press Push Press Push Jerk B. Work on handstand/walk  

A. 1-1-1-1-1-1-1 Back Squat – last 3 sets at 90% 1RM B. 5 rounds for time: 6 Box Jumps (30″/24″) 12 KB Swings (2 pood/1.5 pood)

A. Test Deadlift 1RM B. 3 rounds for time: 8 Deadlift (225/185 lbs) 8 L-sit Chin-ups

A. 3-3-3-3-3 Front Squat (work to 85% 1RM on last set) B. Not for time 20 Sandbag Getups (80 lbs)