Warm up

6 min AMRAP:

20 alternating walking lunges

10 Russian KBS

5 yoga pushups

10 jumping squats

Endurance

Every 7 min for 5 rounds, each for time**:

400m run

30 American KBS 24/16 kg

20 pushups

10 pistols

** If you have a weight vest, wear it!

Scaling: KBS should be doable unbroken, no more than 2 sets. Adjust the load. Scales the pistols to curtsy squats or lunges.

Power lifting

Warm Up

2 Rounds

:45sec Row/Bike/Ski

5 Bootstrappers

3/side Spiderman Lunge & Rotation

5/leg Double KB Front Rack Box Step Ups

Back Squats Warm Up Sets:

1st Round: 10 reps @ 40% 1 RM Back Squat – LIGHT

2nd Round: 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% of 1 RM Back Squat

3 reps @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ ~85%

1 rep @ ~85%-90%

Transition for Deload sets

Then at Minute 14 Mins

Back Squat Deload Sets

Every 3 minutes for 9 Minutes (3 Sets)

5 reps @ 83% of todays 1 rep weight

OPTIONAL SUPERSET:

8 Double DB Bench

8 Double DB Bent Over Row

Accessory Work

3 Sets for Quality

100ft Sled Pull – Effort: Grind

10/leg Double DB Farmer Front Foot Elevated Reverse Lunge

20 Prone Banded Leg Curls

10 Weighted Reverse Crunches (15/10)

Week 5 – 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 70% of 1RM – Think explosive

Accessory Work

3 Sets for Quality all at 7/10 Effort

8 Barbell Good Mornings

15 Medicine Ball V-Ups

20 Russian KB Swings

10 Weighted Reverse Crunches