SKILL: HAND STAND HOLDS
3 SETS, 30 SECONDS HOLD, 30 SECONDS REST
2 SETS, 10 SHOULDER TAPS EACH ARM ALTERNATING
STRENGTH: STRICT PRESS 5 SETS, 5 REPS, 2 MIN REST
CONDITONER: 12 MINUTES, 30 SEC WORK, 30 SEC REST
- PUSH UPS
- AIR DYNE
- OVERHEAD PLATE HOLD (45/25)
SKILL: DUBS (12 MINUTES)
STRENGTH: BACK SQUAT- 3 SETS TO FIND A 15 RM, 2 MINUTE REST
CONDITIONER: 6 ROUNDS
6 HANG POWER SNATCHES (115/75)
6 OVERHEAD SQUATS
6 PUSH UPS
SKILL/STRENGTH: WORK UP TO A PEAK 3 HANG POWER CLEAN (15-20 MINUTES)
CONDITONER: TEAMS OF 2, 1 PERSON WORKS AT A TIME
6 CLEANS FROM GROUND (185, 115)
12 CHEST TO BAR PULL UPS
24 BURPEES
SKILL: RING MUSCLE UPS (12 MINUTES)
SNATCH COMPLEX: 10 MINUTES EVERY 2 MINUTES (LIGHT WEIGHT FOCUS ON POSITION AND FORM) NO SLOPPY MISSES OR LOWER THE WEIGHT
1 POWER SNATCH FROM GROUND (115/75)
1 HANG POWER ABOVE KNEE
1 HI HANG (POWER POSITION)
CONDITIONER: 12 MINUTE AMRAP
12 SHOULDER TO OVERHEAD (115/75)
12 PUSH UPS
12 STEP UPS (6 EACH LEG)
24 LATERAL BAR HOPS
Lactic Threshold Test: 60 Seconds work / 4mins rest – 8 Rounds
STRENGTH: DEADLIFT
5 SETS, 3 REPS, 2 MINUTE REST BETWEEN SETS
CONDTIONER: 15 MINUTE AMRAP
15 KB SWINGS (BLUE, RED)
10 PUSH UPS
5 PULL UPS (STRICT FIRST THAN KIP IF NEEDED- NO BUTTERFLY)
STRENGTH: BACK SQUAT 5X3
TEAMS OF TWO: 20 MINUTE AMRAP
20 WALL BALLS (115/75)
20 KB KB SWINGS (BLUE/RED)
20 PUSH UPS
20 TOES TO BAR
SKILL: ROPE CLIMBING
METCON: 20 MINUTES- 5 ROUNDS
1ST MINUTE- 3 GROUND TO OVERHEAD (175/115)
2ND MINUTE- 6 PULL UPS
3RD MINUTE- 30 SECONDS MAX BURPEES
4TH MINUTE- REST
***SCORE IS NUMBER OF BURPEES TOTAL ADDED FROM ALL ROUNDS
LACTID ACID TRAINING
8 ROUNDS: 1 MINUTE WORK, 3 MINUTES REST
9 THRUSTERS (95/65)
MAX 30 FT SHUTTLE SPRINTS REMAINDER OF THE MINUTE