Category: Uncategorized

WARM UP

AMRAP 3min of:

7 push ups + 7 ring rows + 7 up downs

Then,

Quick dynamic stretch

Then,

Bench press – 3×8

ADVANCED

STRENGTH

A) 10…1

Bench press @ BW

**complete 10/7 cal ski after each set**

B1) 12 Arnold press

B2) 12 BB curls

B3) 12 feet elevated box dips

**3x – rest :45sec BTWN RNDS**

C1) 12 bent over BB rows

C2) 12 DB skull crushers (floor)

C3) 12R/12L KB plank pull thrus

**3x – rest :45sec BTWN RNDS**

D) 15 banded face pulls

**3x – slow controlled**

 

INTERMEDIATE

STRENGTH

A) 10…1

Bench press @ 75% of BW

**complete 8/6 cal ski after each set**

B1) 12 Arnold press

B2) 12 BB curls

B3) 12 feet box dips

**3x – rest :45sec BTWN RNDS**

C1) 12 bent over BB rows

C2) 12 DB skull crushers (floor)

C3) 12R/12L KB plank pull thrus

**3x – rest :45sec BTWN RNDS**

D) 15 banded face pulls

**3x – slow controlled**

 

BEGINNER

STRENGTH

A) 10…1

Bench press 45/35

**complete :20sec ski after each set**

B1) 12 Arnold press

B2) 12 BB curls

B3) 12 box dips

**3x – rest :45sec BTWN RNDS**

C1) 12 bent over BB rows

C2) 12 DB skull crushers (floor)

C3) 12R/12L shoulder taps

**3x – rest :45sec BTWN RNDS**

D) 15 banded face pulls

**3x – slow controlled**

WARM UP

EMOM for 4min complete:

4 glute bridges + 4 KB high pulls + 4 goblet squats + 4 up downs

Then,

Coaches tutorial – strength work

 

ADVANCED

STRENGTH

EMOM for 9min complete:

Min1: 6 BB high pulls (floor) 135/95

Min2: 5 hang power cleans

Min3: 4 power cleans

**all singles; technique > load**

 

INTERMEDIATE

STRENGTH

EMOM for 9min complete:

Min1: 6 BB high pulls (floor) 95/65

Min2: 5 hang power cleans

Min3: 4 power cleans

**all singles; technique > load**

 

BEGINNER

STRENGTH

EMOM for 9min complete:

Min1: 6 BB high pulls (floor) 35/15

Min2: 5 hang power cleans

Min3: 4 power cleans

**all singles; technique > load**

 

ADVANCED

WORKOUT

AMRAP 25min of:

5 wall balls 20/14

3 box jumps 24/20

1 power clean 205/145

 

INTERMEDIATE

WORKOUT

AMRAP 25min of:

5 wall balls 14/10

3 box jumps 20/16

1 power clean 115/75

 

BEGINNER

WORKOUT

AMRAP 25min of:

6 wall ball ext

8 alt box step ups

6 DB hang power cleans 15/10 

WARM UP

6 incline bench press + 12 banded face pulls + 20m run + bear crawl back – 3x

Then,

Stretch

Then,

Incline bench press + 3pt – 2×8 (build)

 

ADVANCED

STRENGTH

A) Incline bench press – 2×8, 1xMXE@50% of prior

B) 3pt DB rows – 3x8R/8L

**rest as needed BTWN sets**

 

INTERMEDIATE

STRENGTH

A) Incline bench press – 2×8, 1xMXE@50% of prior sets

B) 3pt DB rows – 3x8R/8L

**rest as needed BTWN sets**

 

BEGINNER

STRENGTH

A) Incline bench press – 3×8

B) 3pt DB rows – 3x8R/8L

**rest as needed BTWN sets**

 

ADVANCED

WORKOUT

EMOM for 30min complete:

Min1: :10sec ski sprint

Min2: :20sec ski sprint

Min3: :10sec row sprint

Min4: :20sec row sprint

Min5: AMRAP banded tuck crunches

Min6: rest

**RPE 9**

 

INTERMEDIATE

WORKOUT

EMOM for 30min complete:

Min1: :10sec ski sprint

Min2: :20sec ski sprint

Min3: :10sec row sprint

Min4: :20sec row sprint

Min5: AMRAP tuck crunches

Min6: rest

**RPE 9**

BEGINNER

WORKOUT

EMOM for 30min complete:

Min1: :10sec ski sprint

Min2: :20sec ski sprint

Min3: :10sec row sprint

Min4: :20sec row sprint

Min5: 15 crunches

Min6: rest