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Strength 1

Back Squat

- 5 sets x 5 reps @ 60%+50lbs (Total) 1RM Back Squat

* Complete a set every 1 minute, on the minute for 5 minutes *

Strength 2

Back Pause Squats

- 5 sets x 1 reps

* Complete a set every 90 seconds *

Conditioning

“Falcon”

For Time:

50 ABMAT situps

50 Burpees to 6-inch target

50 Toes to Bar

25 views

Conditioning

“Water Boy”

Partner Workout

4 Sets:

AMRAP 4 Minutes

10 Synchro Burpees

30 Synchro Air Squats

50 Double Unders (each, at the same time)

Max Wall Balls (20/14) (Split)

-Rest 2 Minutes between sets-

Accessory

3 rounds

20 strict abmat situps (no arms)

15 Russian Twists (each side)

10 Pallof Presses (each side)

5 Barbells Rollouts


26 views

Accessory

Bench Press + Dead Lift Complex

Bench Press: 5 sets x 2 reps @ 85% 1RM Bench Press

Dead Lift: 5 sets x 2 reps @ 85% 1RM Dead Lift


* Complete all 4 reps (both movements) every 2:00 for a total of 10:00 (5 rounds)



Conditioning

“Dodgeball”

4 Rounds

Run 600m (moderate/fast)

rest 2:00

Run 400m (fast)

Rest 1:00

Run 200m (faster)

rest 0:30

* Record each round + Rest time. *


10 views

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