Warm Up
6 min AMRAP
- 3 of 3 position push-ups
- 10 band pull aparts
- 5 push-ups
- 5 box jumps
- 8 KB swings
Strength
- 1 RM Bench Press
*you guys have been working hard this strength cycle. Let set some PRs!
Conditioning
Partner (teams of 2)
20 min AMRAP
- 30 cal row or bike (alternate)
- 30 ring rows (may be substituted with barbell body rows)
- 30 box jumps overs (full hip extension) @ 24/20
- 30 HR push-ups
- 30 KB swings @ 50/35
- 30 ring dips
*split reps/cal evenly between your partner*
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =