Warm up
2 rounds:
200m run
8/arm KB suitcase deadlifts
8 single DB bench press per side (light to medium)
2 inch worms with pushup
Endurance
In teams of 2, 5 rounds for time:
400m run [both partners]
30 DB bench presses 50/35 lbs
20 single KB burpee deadlifts 32/24 kg
10 wall facing handstand pushups
Time cap: 35 min
Note and scaling: Except for the run, all other movements are spit and shared between partners, with one partner working at a time. Scale the load to allow for sets of 7-10 on the bench presses, and adjus the wall facing handstand pushups to regular HSPU, pike pushups or regular pushups.
UES strength
Warm Up
2 Rounds
5 Boot Strappers
10 Push-Ups
5 Banded Passthroughs
10 Banded Pull Aparts
5 Heavy KB Romanian Deadlift
10 Heavy KB Russian Swings
Bench Press Warm Up
2 Sets:
10 Reps @ Empty Barbell
5 Reps @ 50% 1RM
Bench Press
Every 2 Minutes for 5 Rounds work up to a Heavy
*5 Rep Bench Press
"Rep 1: Pause
Reps 2–5: No Pause"
5 Reps @ 60% of 1RM Bench Press
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%+
Deadlift Warm Up
2 Sets:
10 Reps @ Empty Barbell
5 Reps @ 50% 1RM
Deadlift
Every 2 Minutes for 5 Rounds work up to a Heavy
*5 Rep Deadlift
"Reps 1 & 2: Sumo Deadlift
Reps 3–5: Conventional Deadlift"
5 Reps @ 60% of 1RM Conventional Deadlift
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%+
Metcon
2 Rounds of:
2 Min AMRAP
30 Russian KB Swings (70/53)
Max Cals on Ski Erg with remaining time
1 Min Rest
2 Min AMRAP
30 Double DB Bench Press (50/35)
Max Pull-ups with remaining time
1 Min Rest