Warm-Up
Strength
Bench Press
Press
Warm-Up
Strength
Bench Press
Press
Warm-Up
Strength
Bench Press
Press
Conditioning
4 rounds
- 10 Cal Assault Bike
- 10 x 1 arm Snatch @ 50/35
Rest 1:1 then repeat
Warm-Up
Strength
Bench Press
Press
Conditioning
25 min cap
- 500m row
- 25 pull-ups
- 500m row
- 25 hand release push ups
- 75 wall balls (20/14)
- 50 back squats (50lb / 35)
- 25 push presses
- 500m row
- 25 pull-ups
- 500m row
- 25 hand release push ups
Conditioning
5 Rounds
- 5 Min of Work
- Run 400m +
- AMRAP
- 12 KB Push Press
- 6 KB Squat
- 6 Burpees
- Rest 1 minute
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)
Objectives of Today’s Training
- Create Pulling Strength
- Improve Pressing Strength
- Gymnastics Practice
Workout-1
Strength
Press
Deadlift
Workout -2
5 rounds
- 6 Handstand Push-ups or Kick-ups
- 9 GHD Sit-ups or Toe-to-bar
- 12 cal Ski-Erg or Rower
Objectives of Today’s Training
- Create Pulling Strength
- Improve Pressing Strength
- Gymnastics Practice
Workout-1
Strength
Press
Deadlift
Workout -2
21, 15, 9
- KB Box Step Ups (35/25 – 24/20)
- Handstand Shoulder Taps
- Knees-to-Waist (20/14)