Every 2min for 12 minutes
Build to heaviest set of the day
For time:
20 Burpee Box Jump Overs,
30 Overhead Squats,
20 Burpee Box Jump Overs,
30 Front Squats,
20 Burpee Box Jump Overs
30 Back Squats,
Time cap: 20 mins
or
For time:
20 Up Down Box Step-ups,
30 Air Squats
20 Up Down Box Step-ups,
30 Goblet Squats,
20 Up Down Box Step-ups,
30 Back Squats
Time cap: 20 mins
4 rounds for quality of:
6 Barbell Deadlifts, pick load
15 Weighted Barbell Hip Thrusts, pick load
10 Jefferson Curls, pick load
10 Strict Toes-to-bars or knee to elbow
14 min AMRAP
200m run
10 Devil Press pick load
10 Walking Lunges
For time:
Row, 1000/850 m
50 Thrusters, 45/35 lbs
60 Pull-ups
50 Thrusters, 45/35 lbs
Row, 1000/850 m
Time cap: 20 mins
or
For time:
Row, 500/450 m
30 Dumbbell Thrusters, pick load
30 Jumping Pull-ups
30 Dumbbell Thrusters, pick load
Row, 500/450 m
Time cap: 20 mins
“post workout pump
3 rounds for quality of:
50 Kettlebell Side Bends, pick load
Side Plank, 2 mins
10 deck squats
“
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
alternate with sets with heavy 50ft farmer carry
2 rounds for time of:
50 DB Russian Twists
50 Box Step-ups, 24/20 in
50 Push-ups
18 min time cap
Strength Squad Bench and Squat supersets
“5 rounds, each round for time, of:
Run, 400 m
8 Deadlifts, Heavy to you
Rest 1 min between each round.”
Post workout pump:
4 rounds;
max set pullups or australian pullups
10 Bent over Plate rows
1x [ 3 Strict Press + 3 Push Press ], pick load
Every 2 mins for 10 mins.
or
3 db strict press + 3 db push press
every 2 min for 10 min
Tabata Burpee Over Bar
The Tabata interval is 45 secs of work followed
by 15 secs of rest for 12 intervals.
then
3-4 rounds for quality of:
20 Landmine Press, pick load
10 Landmine Twists, pick load
20 Landmine Romanian Deadlifts, pick load
Strength Squad: Deadlift and OH Press supersets
1x [ 1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat ], pick load
Every 1 min for 10 mins.
For athletes not snatching:
1 rep db complex every 1 min ofr 10 min
1 db snatch right
1 db oh squat right
1 db snatch left
1 db oh squat left
10 rounds for time of:
16 Air Squats
8 Toes-to-bars
4 Power Snatches pick load
time cap 16 minutes
or
10 rounds for time of:
10 Air Squats
6 Hanging Knee Raises
4 Dumbbell Snatches, pick load