Workouts

Yoke Carry:

-1x200'
-2x150'
-3x100'
-4x50'

*increase load each new carry, start conservative
*complete rest in between sets

5 rounds:
x6-8 Bent over barbell row
x12-16 Swimmers Press
-90s Heavy Single Unders
-rest 60s between rounds-

Push Press
3 waves
4-2-1

*start around 85% of your 1-rep from last week and increase weight each new set, when you start back over at the goal is to make your 2nd set waves reps heavier than your first.

8 minute EMOM rounds for qulity;
1: x10-15 BB skull crushers
2: x15 banded face pulls
to be performed as a cool down

Open:
3 rounds
x400m run
x20 DB STOH (50s/35s)
x15 box jumps

FTNS:
3 rounds
x400m run
x20 DB STOH (40s/25s)
x15 box jumps

MVMT:
3 rounds
x400m run
x20 BB STOH
x15 box step ups

*Work your way into faster runs each round if possible. Think about a strong leg drive to help assist with the STOH. A sub 12:00 time on this piece will be a good time.

Shoulder Prep Warm Up:
2 rounds-
-Pass throughs, 20 reps
-Inch worm push-ups, 10 reps
-Hanging straight leg raise/ strict toes to bar, 10 reps
-Cuban press, 20 reps

A). Strict ring muscle up drills
3x5 ring swing
3x3 ring swing + ring to hips or hip to bar drill
4x3 kneeling ring muscle up

6 rounds-
min 1: repeatable reps muscle ups or muscle up variation of your choice*
min 2: 45s OTB burpees
min 3: rest

*Muscle up/ variation suggestions - ring muscle up, bar muscle up, strict muscle up, low glide kip, over the yoke

A. Hang Squat snatch work
4:00 EMOM
x2 @ 60-70% of 1RM

**This should start and feel like an extension of the warm up

THEN:
3x2 @ 75%+
3x1 @ 85%+
Rest 60-90 between your sets

B. Tempo FS work
6x3 1 and 1/4 front squats
With this new movement the goal is learn how to rectuit the proper muscles to develop power out of the bottom of our squats.
Technique still prioirty over loading, but barbell should be heavier than last week.

Open/FTNS:
5:00 to accumulate as many reps as possible
power snatch (75/55)
WBs

*can only switch movements once.

MVMT:
5:00 to accumulate as many reps as possible
hang power snatch (45/35)
WBs (14/10)

*can only switch movements once.

*Decide which of the two movements is a strength, then allocate about 3:00 to that one and 2:00 to the movement with which you are less comfortable. You only get to switch once, so be smart when you choose to do so. The 5:00 timeframe means you are trying to move with speed for the start!

Perform after the conditioning;

"Weighted Mobility"

2-4 rounds for quality -
x5-8 GHD back extension (pause at bottom and feel the stretch in your hamstrings)
x8-12 Half kneeling single arm DB press/ arm (press with same side arm as back knee and squeeze your glute to keep hips open during press)
x6-10 Cossack Squat (weight only enough to assist in full range of motion)
x4-6 strict dips (pause at bottom to feel stretch throughout shoulders)

*These movements are obviously movements that you use for strength training but treat this circuit as a mobility session by focusing on controlled full range of motion.*

Endurance Day (Murph Prep!)
4 rounds
2 rounds of "Cindy"
1000m row
2000m C2 bike

35:00 time cap