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Fitness
Back Squat, 20 reps
Rest 5 minutes
800 meter run
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
800 meter run
Rest 5 minutes
Front Rack Squat, 20 reps
Fitness
A.
Female:
EMOM 12:
20m Farmers Carry (increase weight each round)
Male:
12 Minutes to establish a heavy 20m Farmers Carry
B. 20:00 Lunges (Week 3 of 4)
Fitness
A. 3x 10 Yates Rows
B. Weighted Push Ups
Option 1: 5 Rep Max in 10min
Option 2: 12-10-8-7-5 EMOM 10:00
C. 2 sets: 60s Row/AB
D. D. Run 20.00 - push but nasal breathing only
Fitness
A.
Female:
EMOM 12:
20m SB Front Rack Carry (increase weight each round)
Male:
12 Minutes to establish a heavy 20m SB Front Rack Carry
B. 20:00 Lunges
Fitness
A.
Female:
EMOM 10
5 Incline Bench Press
Male:
10 Minutes to establish a set of 5 Incline Bench Press
B. 2-3 rounds
Sprint 100m
Max Effort V-Ups
Row 60s
Rest 90s
Fitness
A. SB Squats:
Female: Every 30s for 10:00 Minutes perform 5 SB Squats
Male: 10-8-6-4-2-2-2
B. 3 Sets of:
Sandbag OH Carry
C. 3 Sets of:
Hercules Hoist Rope Pull
D. Run 20.00 - push but nasal breathing only
Fitness
A. 3x 10 supinated weight grip pull ups
B. 3x ME Dips
C. BB Back Squat with :3s pause
D. 400m Sprint
Fitness
A. One arm press:
Female: EMOM 10 - 3 Presses/side, increase weight each round
Male: 5-4-3-2-1/side
B. 2 Sets - 20m each for max weight:
Weighted Front Rack Lunges
C. 2-3 rounds
20 KBS 24/16kg
10 Burpees
Rest 60s
Fitness
A. 3 Sets of:
ME TTB/V-Ups + Harnessed Bear Crawl
B. 3 Rounds for time of:
20 KB Squat Cleans 2x16/12kg
10 Push-Ups
Fitness
A. 15:00 Minutes on the clock:
Female:
Sets of HOH Rope Pulls. Start with a moderate weight and pull one length. Add one plate and pull another length. Use pattern until you fail pulling one length unbroken. Rest. Start next set with higher weight than before.
Male:
15:00 Minutes to establish a max weight for the following complex:
3 SB Clean + 2 SB Front Squats + 1 SB Thruster
B. 15:00 Minutes on the clock:
Female:
EMOM 15:
3 SB Clean + 2 SB Front Squats + 1 SB Thruster
Increase weight every round if possible.
Male:
15:00 Minutes to establish a max weight for a HOH Rope Pull. Set does not have to be unbroken.