Dumbbells

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

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

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

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)

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

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

Conditioning

3 rounds with 5 min rest between rounds

10 min AMRAP

• 5 x tire deadlifts
• 10 x Alt Arm Russian KB Swings (35/25)
• 10 x Alt Tire Step-up with high knees

Conditioning

22 Min Alt Emom

• 10 Cal Assault Bike
• 6 Squat Cleans (80lb med-ball)

Conditioning

For Time – Partner Workout

• 4k Ski Erg
• 10, 9, 8, …
  • Clean and Jerk (80lb med-ball)
  • Burpees

One partner Ski’s while the other works on clean and jerk. After clean and jerks are complete, rotate on Erg as needed.