Warm up

2 rounds:
5 yoga pushups
5/side DB halo
5/side DB sotts press
5/side DB thrusters

Endurance

For time:
1,000m run (2 laps around the block)
80 alternating single DB hang snatches 50/35 lbs
60 pushups
40 pullups
20 wall walks
40 alternating single DB hang cleans 50/35 lbs
60 single DB shoulder to overheads 50/35 lbs (switch arm as desired)
80 air squats
1,000m run (2 laps around the block)

Time cap: 38 min

Power lifting

Warm Up
2 Rounds
:45sec @ Easy Pace/:15sec @ FAST Pace for Row/Bike/Ski
5/side Spiderman Lunge & Rotation
5 Bootstrappers
20 Russian KB Swings
Back Squats Warm Up Sets:
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ 40% 1 RM Back Squat – Think LIGHT
Back Squat
Every 3 Minutes for 6 sets
Build to max weight of:
5 Back Squats
*1st squat of the 5 reps, perform a 3-second pause at the bottom, then complete the next 4 reps at a regular tempo.
Working Sets:
5 reps @ 50% of 1 RM Back Squat
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
5 reps @ ~78%-80%
5 reps @ ~80%-85%
5 reps @ ~83%-88%

Conditioning

Alternating between A & B for 3 rounds at each:
A) AMRAP in 2 Minutes
250m/200m Ski
AMRAP with time left Double DB Bench Press (50/35)
1 Minute Rest
B) AMRAP in 2 Minutes
250m/200m Row
AMRAP with time left Strict Pull-up
1 Min Rest
Week 6 – 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
Every 90sec for 8 Sets
3 reps at 70% of 1RM – Think explosive
Accessory Work
3 Sets for Quality all at 7/10 Effort
8 Sumo Stance Good Mornings
20 Prone Banded Leg Curls
5/leg Double KB Front Rack Box Step Ups
10/arm KB Overhead Situps