Deadlifts

5 min Warm-up

  • Stretching

Strength

16 Min E2MOM

  • 5 x trap bar deadlifts
  • 6 x high knee box step-ups

Conditioning

20 min ALT EMOM

  • 5 x Bulgarian Jumping Split Squats (Each Leg)
  • 2 x 45ft – Half-Body Weight Sled Push
  • 8 x GHD Sit-ups
  • :20 Max C2 Bike Sprint (100+ RPM)

8 min Warm-up

  • Squat Therapy
  • Shoulder Warm-up
  • Warm-Up Cluster

Strength

10 min E2MOM

  • 5 x Clusters (135 / 95)

Conditioning

5 Rounds For Time (15min Cap)

  • 250m Row
  • 2 Rounds of Light DT (115 / 85)
    • 12 deadlifts
    • 9 Hang Cleans
    • 6 Push Presses

5 min Warm-up

Clean Warm-Up

  • 2 rounds Squat Therapy

Strength

8 rounds (16min)

  • 5 trapbar deadlifts (work up to heavy)
  • 5 Box Jump Overs

Conditioning

For Time (18min cap) – Partner

  • 80 wallballs. (2 sets of 20 each).
  • 70 box step-ups w/ball. (3 sets of 10 and 1 set of 5 each)
  • 60 alt sit-ups (hand ball back and forth)
  • 50 Standing Handoff Twists
  • 40 Walking Overhead Lunges (2 sets of 10 each)
  • 30 Alt Push-ups and blanks (pushup one hand on the ball push it back and forth)
  • 20 Alt 40ft Rundown w/ ball and then throw the ball back
  • 10 Strict pull-ups w/ ball ( 5 each)

8 min Warm-up

1 rd Squat Therapy

  • 1 min Squat Hold (use counter-balance as needed)
  • 5 -8 Russian Baby Makers
  • 5 – 8 Rack Assisted Squats (focus on upright spine)
  • 5 – 8 Overhead Squats (Bar, KettleBells, etc)

3 rds

  • 5 Deadlift Warm-ups
  • 5 Strict Presses. (kbs)
  • 1 hand stand kick-up

Strength

8-min Amrap

  • 3 – Hand Stand Push-ups
  • 5 – Deadlifts (225/155)

Conditioning

2 Rounds Bike Intervals

  • 2 min C2 Bike goal ( 36 cal / 28 cal)
  • 2 min Rest
  • 2 min Assault Bike (28 cal / 20 cal)
  • 2 min Rest
Tags:

Strength

15 min E1.5MOM

  • 3 Box Jumps (24″+/20″+)
  • 5 Barbell Rows (135/85)
  • 2 Strict Pull-ups

Conditioning

For Time (Partner)

  • 5k Row
  • 30 Clean and Jerks (135/85)
  • 45 Deadlifts (225/155)
  • 45 Hand Stand Push-ups

1 partner rows while the other works. Switch as needed.

Training Objectives

  • Adapt to barbell training after long break
  • Work on front rack position
  • Rebuild pulling strength

Conditioning

For Time

  • Run a 5k
  • Bike a 5K

METCON

20 Min AMRAP — Incredible Hulk

  • 5 deadlifts (115lb / 75lb)
  • 5 Hang Power Cleans (115lb / 75lb)
  • 5 Front Squats (115lb / 75lb)
  • 5 Push Press (115lb / 75lb)
  • 5 back squat (115lb / 75lb)

Training Objectives

  • Adapt to barbell training after long break
  • Work on front rack position
  • Rebuild pulling strength

Power/Technique Training

10 Min EMOM

  • 1 to 2 Shankle Complexes (95lb / 65lb)
    • 2 Hang Power Cleans
    • 1 Front Squat
    • 2 Jerks

10 Min EMOM

  • 1 to 2 Complexes (125lb / 85lb)
    • 1 x Hang Squat Clean
    • 1 x Squat Clean + Jerk

Strength Training

7 x 3 Increasing Deadlifts with Shrug on Last Rep

Objectives of Today’s Training

  • Pulling Strength
  • Cardio Endurance

Workout-1

10 Rounds

  • 1 Weighted Pull-up
  • 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

  • 1 Deadlift 365/255
  • 3 KB Sumo-deadlift High Pull 70/50
  • 5 Goblet Squats
  • 10 Cal Assault Bike or Ski

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

15 min EMOM

  • 5 toes-to-bar
  • 10 Wall balls (20/14)

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

Chipper for Time

  • 800m Ski or 1000m row
  • 50ft handstand walk or 50 shoulder taps
  • 40 wall balls (20/14)
  • 30 knees to elbows
  • 20 hand-release push-ups
  • 10 dips
  • 1000m Bike Erg or 30/20 Cal AB (Standing only)