Dumbbells

Tags:

10-min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

  • 6 x Deadlifts. (75% of 1 RM)
  • 15 x Toes-to-bar
  • 1:00min Trap Bar Carrier (195/125)
  • 12 x Weighted Back Racked Lunges (95/65)
  • 15 x Toes-to-bar
  • 6 x Squats (75% of 1RM)

Tags:

10-min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

  • 9 x Deadlifts. (65% of 1 RM)
  • 18 x Med Ball Slams (50/30)
  • 1:00min Trap Bar Carrier (195/125)
  • 18 x Weight Box Step-Ups (70/50)
  • 9 x Squats (50% of 1RM)
  • 9 x GHD Sit-ups (weighted)

Tags:

Conditioning

20 min AMRAP

  • 12 Cal Assault Bike
  • 24 Wall Balls (20/14)
  • 12 Cal Row
  • 24 1-Arm Alt Dumbbell Snatches (50/35)
  • 12 Burpees
  • 24 Pull-Ups
Tags:

10-min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

  • 12 x Deadlifts. (50% of 1 RM)
  • 24 x Med Ball Side Throws (20/14)
  • 1:00min Sled Push (195/125)
  • 24 x Weight Lunges (30/20)
  • 12 x Squats (50% of 1RM)
  • 15 x GHD Sit-ups

Tags:

8min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Warm-up Lower Back

Strength

3 Rounds Alt E2MOM

  • 15 x RDL. (50/30)
  • 15 x Med Ball Under Hand Throws (20/14)
  • 1:15min Sled Push (145/95)
  • 30 x Alt High-Knee Box Step-Ups
  • 15 x Squats (45% of 1RM)
  • 15 x GHD Sit-ups

Recover bike with remaining time between rounds

Tags:

Tabata Warm-Up

  • Y.T.W. Shoulder Prehap
  • Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 15 x DB Upright Rows
  • 15 x DB Press
  • 15 x Band Face Pulls
  • 15 x DB Curls
  • 1:15 min x Trap Bar Carry (95lb)
  • 15 x DB Bench Press

Use 50% of 1RM divided by 2, or for simplicity, use 2 x 25-35/15-25 Dumbbells or Kettlebells

Tags:

Skill Development

12 Min Overhead Squat EMOM

  • Work on Overhead Squats (You Pick Weight and Reps)
  • Example of work
    • Sots Press
    • Barbell
    • Plates
    • Dumbbells or Kettlebells
      • One or Two Arm

Conditioning

For Time (12 min Cap)

  • 30 lunge Buy-In
  • 7 Rounds
    • 100ft Bear Hug Med-Ball Carry (80/50)
    • 10 Thrusters (95/65)
Tags:

Skill Work

10 Min EMOM

  • Pull-Ups (pick a number)
  • Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

  • 25 Cal on Erg
  • 15 KB/DB Snatches Right Arm (35/25)
  • 15 KB/DB Snatches Left Arm
Tags:

Skill Work

10 Min Handstand Work

  • Handstand Push-ups
  • Handstand Walks
  • Pike Push-ups
  • Work on Handstands

Clock will be set as a 10 min EMOM

Conditioning

5 rounds for time

  • 10 x DB/KB 1 arm alt hang clean and jerk (50+/ 35+)
  • 10 x DB/KB Box step-ups (same weight)

Conditioning

20 Min AMRAP

  • 5 x pull-ups
  • 10 x pushups
  • 15 Air Squats
  • 100ft bear crawl
  • 100ft lunges