Workouts

Speed Squats

8 minute EMOM
x3 box squat
(pick a weight that allows you to move explosively)

Accessory to be done after CONDITIONING:

GHR back extension; 3x8-12 reps

_____
Box squat points of performance:

Set Up -
-select a box height that allows you to sit to parallel or slightly above
-feet slightly outside of regular squat stance
-toes pointed forward

Execution -
-Drive knees out to the side and hips back to initiate squat
-Maintain forward lean of torso as you sit on the box
-Drive back into the bar, knees out, and hips forward as you stand

For time:

50 deadlifts
100/ 80 calorie echo bike
50 shoulder to overhead

open:
(225/ 155 lb. deadlift, 135/ 95 lb. shoulder to overhead)

fitness:
(185/ 135 lb. deadlift, 95/ 65 lb. shoulder to overhead)

movement:
(135/ 95 lb. deadlift, 65/ 45 lb. shoulder to overhead)

Snatch Complex

6 minute EMOM
x1 rep of 3 position snatch (build in weight)

*3 position snatch - high hang snatch, hang snatch from knee, snatch from floor*

5 rounds of 30 seconds of work and 30 seconds of rest:
*start a new movement every new minute*

Kettlebell overhead lunge
Plate ground to overhead
D-ball carry

open:
(53/ 35 lb. kettlebell, 45/ 35 lb. plate, 150/ 100 lb. d-ball)

fitness:
(35/ 26 lb. kettlebell or 45/ 35 lb. plate, 35/ 25 lb. plate, 100/ 70 lb. d-ball)

movement:
(35/ 25 lb. plate, 35/ 25 lb. plate, 70/ 50 lb. d-ball)

With a running clock:

From 0:00 to 15:00, establish a heavy 5 rep of a floor press.
_______________________________
Suggested barbell warm up;
(percentages based on projected 5 rep attempt)

2x10 w/ empty barbell
1x5 @ 20-35%
1x4 @ 35-50%
1x3 @ 50-60%
1x1 @ 60-70%
1x1 @ 70-80%
1x1 @ 80-90%

Optional accessory to be done after CONDITIONING:
Dips or deficit push ups; 3x8-12reps

Every 2:30 for 25 minutes

A:
400m run

B:
x 12 seated dumbbell strict press
x 12 v-ups
x 4-12 strict pull ups
x 12-16 seated medicine ball twists

open:
(chest to bar pull up)

fitness:
(chin over bar pull up)

movement:
(rack pull up)

To be done after CONDITIONING:

Heavy sled push
4x100' (as heavy as manageable)

Turkish get ups
10 total reps (as heavy as manageable)

6 minute AMRAP of:

x3 squat cleans
x9 bar facing burpees
x27 double unders

rest 2 minutes

6 minute AMRAP of:

x3 squat cleans
x9 bar facing burpees
x27 double unders

open:
(185/ 135 lb. barbell)

fitness:
(135/ 95 lb. barbell)

movement:
(95/ 65 lb. barbell)

With a running clock:

From 0:00 to 15:00, establish a heavy 5 rep of a sumo deadlift.
_______________________________
Suggested barbell warm up;
(percentages based on projected 5 rep attempt)

2x10 w/ empty barbell
1x5 @ 20-35%
1x4 @ 35-50%
1x3 @ 50-60%
1x1 @ 60-70%
1x1 @ 70-80%
1x1 @ 80-90%

From 15:00 to 25:00 3 sets of 8-12 reps of barbell bent over rows.

4 rounds; 1 minute of work and 1 minute of rest.

x4-8 toes to bar
x4-8 pull ups
max d-ball over the shoulder

open:
(chest to bar pull ups, 100/ 70# d-ball)

fitness:
(kipping knees to chest or v-ups, chin over bar pull ups, 70/ 50# d-ball)

movement:
(v-ups or sit ups, rack pull up, 70/ 50# d-ball deadlift)