Warm up

3 rounds:

3 inch worms with pushups

6 cal ski erg

9 jump squats

Endurance

40 min alternating EMOM

12/10 cal ski erg

12 alternating DB snatches 65/45 lbs

12/10 cal row or 200m run

8 double DB box steps over 24/20 in, 50/35 lbs

Rest

Power lifting

Warm Up

2 Rounds

:45sec Row/Bike/Ski

5/side Spiderman Lunge & Rotation

10 Bootstrappers

5/leg High Box Step-Ups

10 KB Goblet Cyclist Squats

10 reps @ 40% 1 RM Back Squat – LIGHT

8 reps @ 50%

Back Squat

Every 2 Minutes for 12 Minutes (6 sets) to work up to a:

1 Rep Heavy Back Squat – NOT MAX

Working Sets:

5 reps @ 60%

3 reps @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ ~85%

1 rep @ ~86%-90%

Then at Minute 14 Mins

Back Squat Deload Sets

Every 3 minutes for 12 Minutes (4 Sets)

5 reps @ 80% of todays 1 rep weight

Accessory Work

3 Sets for Quality

8/leg Double DB Bulgarian Split Squats (35/25)

8/leg Landmine RDL (45/25)

10 Floor Hip Thrust (185/135lb)

10/arm KB Overhead Situp (18/12)

Week 4 – DAY 2 – Complete before next class session.

Dynamic Effort Day

Warm-Up

1 Round with Band around Knees

10 Banded Lateral Walks

10 Banded Kick (Forward & Backward)

10 Banded Glute Bridges

10 Banded Squats

-into-

3 Rounds

15/12 Calorie Bike Erg

5/leg Cossack Squats

10 Kang Squats (Empty Bar)

Back Squat

EMOM for 8 Mins

2 reps at 65% of 1RM – Think explosive

Accessory Work

3 Sets for Quality all at 7/10 Effort

8/leg KB Goblet Box Step-Ups

5/leg Single Leg KB Romanian Deadlifts

10 KB Goblet Cyclist Squats

15/side KB Russian Twists