Warm up
3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row
Deficit Tempo Deadlifts
3x6 with 3131 tempo and 4 inches deficit (3 sec up/down, 1 sec at the top/bottom)
Start at around 60% and build to a challenging set.
Conditioning
5 rounds of 45 sec work / 15 sec rest, for max reps, rotating through:
Ski for calories
Hang power cleans 115/80 lbs
Handstand pushups
Burpee broad jumps
35 min partner AMRAP, in teams of 2:
Buy-in: 4 rounds for time (split as desired):
50/40 cal row
40 wall balls 20/14 lbs
20 single DB devil presses 50/35 lbs
-- then, in the remaining time, AMRAP, alternating every movement, of:
6 burpees
6 single KB shoulder to overheads 24/16 kg
12 American KBS 24/16 kg
Warm up
3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB
Back Squat
3x12, building to a challenging set
Begin at around 70% of your back squat 1RM
Lunges
3x8 per leg
Aim to maintain a similar load as last week, or increase if last week felt too light
Conditioning
12 min AMRAP:
200m run
10 chest to bar pullups
5 deadlifts 225/155 lbs
Warm up
6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees
Touch-n-Go Snatches
Every 30 seconds for 10 rounds:
3 TnG snatches at 65% of your snatch 1RM
(or use 90% of week 1 6RM if you don't know your snatch 1RM)
Snatch High Pulls
3x3 at 100% of your most recent 1RM snatch
(alternatively, use 52% of your 1RM deadlift)
Conditioning
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
Warm up
3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps
Front Squat
Warm up
2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups
Overhead pressing
Part A - Shoulder press
2 drop sets to failure with starting weight around the max load achieved on week 2 for the 12 reps, taking off ~10% each time with 4 sets. Alternatively, set your starting weight at 65%.
Each drop set should be a total of 25 reps across the decreasing loads combined.
Warm up
2 rounds:
250m row
8/arm KB suitcase deadlifts
8 KB goblet hold sumo-stance good mornings
10/leg single leg glute bridges
Tempo Deadlifts
3x8 with 3131 (3 sec up/down, 1 sec at the top/bottom)
Start at around 60% and build to a challenging set.
Conditioning
For time:
2,000m/1,600m row
200 double unders
2,000m run
Time cap: 25 min
Part A
In teams of 2, for time:
50 Deadlifts [BB: 135/95 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
20 Shoulder-to-overhead [BB: 135/95 lbs, KBs: 2x24/16 kg]
60 Front squats [BB: 115/80 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
30 Hang Power Clean [BB: 115/80 lbs, KBs: 2x24/16 kg]
70 Front Rack Reverse Lunges [BB: 95/65 lbs, DBs: 2x35/25 lbs]
20 Syncro Burpees
40 Hang Snatches [BB: 95/65 lbs, DBs: 2x35/25 lbs]
80 Thrusters [BB: 75/55 lbs, DBs: 2x35/25 lbs]
20 Syncro Burpees
Warm up
Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Back Squat
2x10, increasing on the second to make it very challenging.
-- then 1 set for max reps at the top weight from the first 2 sets. This set should be to failure. Ask for spotters.
Aim for about the same load as last week. Begin around 65% of 1RM.
Lunges