Eccentric Front Squat 5×3 @ 5 sec
Side Plank w/ KB hold on top arm 4x20s each (challenge KB Weight once you get comfortable)
Ring Row 4×10
Straight Arm Scap Pullup w. pause 4×8 @ 3s
9′ Cap
5-10-15-20…etc
KB DL …
Power Clean 4×2, 2×1
Tempo Ring Dips 4×4 (5s at top, 5s descent, 5s at bottom, repeat)
Plate Straight Leg Sit up 4×10 (reach plate OH at top)
4 Rounds
30” Deadlift (80/60kg)
1’ Super Burpee over Bar
30” Toes to …
10’ Pullup Practice
BB Reverse Lunge 2x7e, 2x5e
SA DB Chinese Row 4x8e
2x 6’ Amraps w/ 90″ Rest between
1. Buy-in: 500m Row
Amrap 12 Wall Balls (20/14lbs) + 8 WB Ab mat sit ups (ball should touch …
Hang Power Snatch + Power Snatch + OH Squat 4×1+1+1
5x On 45″ Interval
Power Snatch + OH Squat 1+2 (try same weight or slightly heavier than last week)
Snatch Grip Deadlifts 4×4 (work up to Snatch max, …
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1 set x5 Floor press warm up
EMOM x4 each
1. Floor Press x5
2. Ring Pullup x6-8
3. Handstand Hold/shoulder tap x30s
Goblet Lateral Lunge 3x6e
Plate Straight Leg Sit ups 3×12
12’ Amrap
300m Run
20 Wall Balls (20/14lbs)
10 Super Burpees
Push Press 3×3 with controlled eccentric all the way back to shoulders, 3×2 regular
Iso Hip Thrust 4×4 @5 sec hold
Wtd Side plank 4x20s each (DB on hip)
Every 2:30 minutes for 5 rounds
18/15 Cal Row
6 Power …
Pause Front Squat 3×4, 2×3 (@3 sec)
Double Arm KB OH Carry 4x20m each (1 heavy wt, 1 lighter wt.)
Ring Row 4x max reps
Straight arm Scap Pullup 3×10
10’ Amrap
3 Deadlift (Rx = 70/50kg)(Rx+ = 90/65kg)
6 Pushup
9 …
Power clean 3×3, 2×2, 1×1
Eccentric Dip 4×5
Hollow Rocks 4×12 (add small weight if possible
“Jackie”
1000m Row
50 Thrusters (20/15kg)
30 Pullups
8’ Handstand Practice
(Keep working HSPU strength, or practice new skill – walking, balancing, etc.)
BB Reverse Lunge 4x6e
SA DB Row 4x8e
Rx
9′ Cap
2-4-6-8-10.. etc
SA Devil’s Press (40/25lbs)(total reps)(video link)
Box Jump (24/20″)
75 Jump Rope between rounds
Rx+
9′ Amrap
7 …
Hang Power Snatch + Power Snatch + OH Squat 4×1+1+2
EMOM x5
Power Snatch + OH Squat 2+2
Snatch Grip Floating Deadlifts 4×5 (like RDL but more knee bend at bottom)
Strict T2B 4×6 (no kip – start by …
