June 24 & 26

Tuesday

Max Effort
Front Squat 5 x 3-4
*8 second count on way down.

Dynamic Effort
AMRAP 8 Minutes w. Partner
3 Pause Dip Push Jerk @ 70-80%

Core Work
30 Supermans
30 Hollow Rocks
3 Sets

Thursday

Strength & Efficiency Tests


Test 1 - 3 People
Carry 2 Barbells (205lbs each) 100m - for time
*Taken from ground

Test 2 - 2 People
Carry 1 Barbell 50m - as heavy as possible
*Taken from rack

Test 3 - 4 People
Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 2x 45lb plates, 2x 55lb plates for 400m - for time

then...

Carry 1 Sled, 1 Prowler, 1x 20lb Med Ball, 1x 45lb plate, 1x 55lb plate for 200m - for time

June 17 & 19

Tuesday 

AHAP:
1 Front Rack Lunge - Right
1 Front Rack Lunge - Left
5 Front Squats

*Continuous complex. Go straight into FS from lunges 



10min EMOM
6 DB Step Ups
(24"/20") (45/30)



Core Work

Thursday 

3-5 Sets Legless Rope Climbs



3 Sets
5 KB Circular Shrugs
10 Bicep Curls
5 KB Floor Press
10 Windmills
5 KB Strict Press
10 Tricep Extensions

June 10 & 12

Tuesday 

Max Effort
Deficit Band Resisted Deadlift 6x3

Dynamic Effort
10min EMOM 
3 Sumo Romanian Deadlifts
5 Hip Thrusts

Thursday 

Incline Bench 5x7

+

5 Rounds
3 Weighted Pull Ups
5 Strict Pull Ups
7 Strict Toes to Bar

* Rest as needed between rounds.

June 3 & 5

Tuesday 

Max Effort
Chain Resisted Back Squat 3x4


Dynamic Effort
Cambered Squat 10x2


Weighted Ab Work
10 Weighted Sit Ups
10 Obliques R
10 Obliques L
3 Rounds

 

Thursday 

Max Effort
Board Press 5x4


Dynamic Effort
Band Resisted Push Press 10x2


Accessory Work
2 min - Bicep Curls
2 min - Skull Crushers
2 min - Push Ups
**No Rest b/t movements. 1 Round.

May 27 & 29

Tuesday 

AHAP - Barbell Walk 20m

+

3x 85% of AHAP
60 seconds rest

+


5 Rounds
1 min - 30 Russian KB Swings (32/24kg)
1 min - Rest

**Every minute 30 swings are not met, there is a 3 burpee pentalty per swing.

Thursday 

The Cinco 1 
3 Rounds
5 Deadlifts (405/265lb)
5 Weighted Pistols R (24/16kg)
5 Weighted Pistols L (24/16kg)


Rest 8 Minutes


Half Burden Run 
1 Mile
50 yard Tire Flip (305/225lb)
300 yard DB Carry (100/80lb)
50 yard Sled Pull (305/225lb)

May 20 & 22

Tuesday 

Sumo Romanian Deadlifts 4x8

+

Hip Thrusts 5x10

then...

Right Leg Hip Thrusts (50%) - Max Reps
Left Leg Hip Thrusts (50%) - Max Reps 
2 Sets

Thursday

Find Max KB Clean & Jerk
Find Max KB Snatch

+

4 Rounds
10 KB Swings
10 KB Front Squat (Right Arm)
25 Yard KB Farmers Walk (R)
10 KB Swings
10 KB Front Squat (Left Arm)
25 Yard KB Farmers Walk (L)
(32kg/24kg)

May 13 & 15

Tuesday 

Anderson Squat 5x3

+

Front Rack Split Squat 5x5
**5 each leg, so 10 total per set

+

5 Rounds
30 seconds - Max Gassers
30 seconds - Max Box Jumps (30"/24")

**Score is total box jumps across rounds

Thursday 

Yoke Walk 20m x 5

+

Prowler:
60m - moderate
40m - heavy
20m - HEAVIEST
3 Rounds