Warm up

3 rounds:

4 inchworms with pushups

6 alternating box step ups

8 single arm KBS per side

Endurance

36 min alternating EMOM:

12/9 calories ski or assault bike

14 Box Jump Overs, 24/20 in

14 KB snatches 24/16 kg

14 handstand pushups

30 sec low ring plank hold

Rest

Power lifting

Warm Up

2 Rounds

:45sec Row/Bike/Ski

5/leg Cossack Squats

5 Bootstrappers

5/leg KB Goblet Hold Single-Leg Squats to Box

Back Squats in Warm Up:

1st Round: 10 reps @ 40% 1RM – LIGHT

2nd Round: 8 reps @ 50% 1RM

Back Squat

15 Minutes for 5 sets to work up to a:

3 Rep Heavy Back Squat – NOT MAX

Suggested Warm-Up

5 reps @ ~60% of 1 RM Back Squat

5 reps @ ~70%

3 reps @ ~75%

3 reps @ ~80%

3 reps @ ~85%

Then at Minute 17 Mins

Back Squat Deload Sets

Every 2 minutes for 8 Minutes (4 Sets)

5 reps @ 73% of todays 3 rep weight

Accessory Work

3 Sets for Quality

50ft Double DB Farmer Walking Lunges (50/35)

8 Barbell Goodmornings (95/65)

50ft Reverse Sled Drag (100/50)

10 Weighted Reverse Crunches (15/10)

Dynamic Effort Day

Week 2 – DAY 2 – Complete before next class sessiony

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 55% of 1RM – Think explosive

Accessory Work

3 Sets for Quality all at 7/10 Effort

10 Barbell weighted Hip Thrusts

8 Stiff-Legged Deadlifts

20 Double DB Seated Calf Raises

10/arm KB Overhead Situp