Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 Reps each (45/30lbs)
III. Mobility
“MOAR Education”
For Time
5 x Rope Climbs
15 x Thruster (135/95lbs)
30 x DB Snatch (50/35lbs)
45 x Wallball (20/14lbs)
60 x KB Swings (32/24kg)
75 x Push-ups
100 x Squat Jump & Touch (Rig)
Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar.
Post scores to comments.
Skill Development
In Teams of 2 Athletes complete the following for time
200 x GHD/Abmat Sit-ups
Notes: Only one athlete may work at a time.
Post scores to comments.
Friday 0111
Strength
1) Every 30 seconds for 5:00 (22 total reps)
2 x Banded Deadlift @ 60% Bar Weight [290] + 25% Band Tension [120]
2a) Bench Press – 1X5 @ 75% [160], 2X3 @ 80% [170], 2X3 @ 85% [180], 2X3 @ 90% [190]
2b) Pull-ups – 1X5 @ 65% [57.5], 2X3 @ 70% [62.5], 2X3 @ 75% [67.5], 2X3 @ 80% [72.5]
Conditioning
100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#
-Rest 1 minute-
2 minutes ME Airdyne for Calories
9:05 / 38 cal
Saturday 0112
Olympic Lifting
1) 15:00 to establish 1RM Snatch: 160 (-10)
2) 15:00 to establish 1RM C&J: 210 (-20)
Strength
Front Squat:
1×5@75% [220]
2×3@80% [230]
2×3@85% [245]
2×3@90% [260]
Conditioning
3RFT
25 x HSPU
20 x Lateral Burpees
100m x Barbell Carry (185) back rack
28:13