Friday 8.12.2022

“FITNESS”

A. Push + Pull Volume
Three or Four sets of:
Landmine Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Barbell Bent Over Row x 8-10 reps @ 21X1
Rest 30 seconds
L-Sit or Tuck Sit Hold x 30-40 seconds (accumulated)
Rest 60 seconds

B. "PUMP" Conditioning
Against a 6-minute running clock, complete:
3 Dumbbell Hang Power Cleans
3 Dumbbell Floor Presses in Glute Bridge
6 Dumbbell Hang Power Cleans
6 Dumbbell Floor Presses in Glute Bridge
9 Dumbbell Hang Power Cleans
9 Dumbbell Floor Presses in Glute Bridge
...and so on, adding 3 reps each round

Rest 2 minutes, then...

C. Against a 6-minute running clock, complete:
3 Bench Dips
3 Supine Toes to Bar
6/6
9/9
...and so on, adding 3 reps each round

“PERFORMANCE”

A. Absolute Strength - Strict Press
*Set 1 – 3 reps @ 85-90% of your 5-RM
*Set 2 – 3 reps @ 95-100%
*Set 3 – 2 reps @ 100-105%
*Set 4 – 2 reps @ as heavy as possible
*Set 5 – 1 rep @ as heavy as possible
*Set 6 – Max Reps @ 90% (of 5-RM)
*Set 7 – Max Reps @ 80%
Rest as needed

B. Conditioning Ladder

Against a 6-minute running clock, complete:
3 Hang Power Cleans (155/103 lb) or Dumbbell Hang Power Cleans
3 Bar-Facing Burpees
6 Hang Power Cleans
6 Bar-Facing Burpees
9 Hang Power Cleans
9 Bar-Facing Burpees
...and so on, adding 3 reps each round

Rest 2 minutes, then...

C. Against a 6-minute running clock, complete:
3 Ring Dips
3 Box Jumps or Step-Ups
6/6
9/9
...and so on, adding 3 reps each round

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible