Warm up

3 rounds:

5 floor/wall slides

5 pronated snow angels (on your stomach)

30 sec handstand hold / wall walk / plank hold

5 single DB thrusters per arm

Endurance

5 rounds for time:

500m run (1 lap around the block)

40 double unders

30 Russian KB swings 32/24 kg

20 bench presses (BB: 115/80 lbs, DB: 2×50/35 lbs)

Time cap: 34min

Power lifting

Warm Up

2 Rounds

45 sec Row/Bike/Ski

10 Bootstrappers

5/leg Single KB Supported Bulgarian Split Squats

20 Russian KB Swings

Back Squats in Warm Up:

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 @ 88%

Then at Minute 14 Mins

Back Squat Deload Sets

Every 3 minutes for 12 Minutes (4 Sets)

5 reps @ 78% of today’s 1 rep weight

Accessory Work

3 Sets for Quality

100ft Sled Push (170/100)

5/leg Low Landmine Cossack Squats (95/65)

10 Double DB Romanian Deadlifts (50/35)

15 Medicine Ball V-Ups (20/14)

Dynamic Effort Day

Week 3 – DAY 2 – Complete before next class session.

Warm-Up

1 Round with Band around Knees

10/each way Banded Lateral Walks

Banded Kick (10 Forward & 10 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 Squats

EMOM for 8 Mins

3 reps at 60% of 1RM – Think explosive

Accessory Work

3 Sets for Quality all at 7/10 Effort

8 Barbell Goodmornings (95/65)

10/leg Double DB Farmer Front Foot Elevated Reverse Lunge

20 Prone Banded Leg Curls

10/arm HEAVY KB Side Bends