Warm up

2 rounds:

10 cal on any machine

10 per side KB suitcase deadlifts

10 A-frame to touches

10 hang muscle cleans (light DBs or empty BB)

Endurance

36 min alternating EMOM, with 40 sec work for max reps, 20 sec rest/transition:

Assault bike calories (Goal: 13/10+)

Pushups (Goal: 15-25)

Row calories (Goal 12/10+)

Sandbag to shoulder (Goal: 4-5)

Ski calories (Goal 12/10+)

Hang power cleans [DBs: 2×40/25 lbs, BB: 95/65 lbs] (Goal: 15)

Power lifting

Warm Up

2 Rounds

:45sec Row/Bike/Ski

Back Squats Warm Up Sets:

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

2nd Round: 8 reps @ 50%

Back Squat

In 20 Minutes with as many sets needed find a:

5 Rep Max Back Squat

Suggested Warm-Up

5 reps @ ~60% of 1 RM Back Squat

5 reps @ ~70%

5 reps @ ~75%

5 reps @ ~80%

5 reps @ ~85%

5 reps @ ~85%-90%

5 reps @ ~90%-95%

Conditioning 1

For Time

12-9-6-3-1

Double DB Burpee Deadlift

Double DB Burpee Clean

Double DB Devil Press

Conditioning 2

Every 2 mins for 4 rounds

250m/200 Ski

AMRAP Bench Press

1 Min Rest Between Rounds

Week 7 – 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 75% 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