Workouts

Warm Up

6-minute row w/ feet out of the straps
----------
10 total reps of:
inch worm down
-into-
push up
-into-
left side lunge w/ overhead reach
-into-
right side lunge w/ overhead reach
-into-
inch worm back

"40/ 20"

With 40 seconds of work and 20 seconds of rest alternate between the following movements for 6 rounds each:

a). row*
b). wall balls*
c). burpees*
d). echo bike
e). single arm dumbbell thruster
f). rope skips/ double unders
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*For your work capacity test movements select roughly 70% (+0 to 1 rep) of your per minute total from test week. Your goal will be to fill the entire work time with movement and maintain your selected reps for each set for the duration of the workout.

-Treat the additional three movements as "active rest" movements. Aim to fill the entire 40 seconds of work time with movement but adjust your movement speed and pacing as needed in order to hit your goal reps for your "test movements"

General Warm Up

30' of each -
-sampson lunge
straight leg bear crawl
-knee hug
-standing pig
-side lunge
-side shuffles w/ arm swing
-carioca
-forward skater jumps
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10 reps of each with an empty barbell -
-front squat
-strict press
-clean grip rdl
-rack delivery
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Skill Practice

i).
Empty bar front squat w/ tempo; 3x4 (3210)
(3 seconds down, 2 second pause at bottom, 1 second up, 0 second pause at top)
-rest 30s between sets-
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ii). (OPTIONAL COMPLEX)
*Use the following complex to help you build towards your working weight if you desire*

3-4 sets of:
x1 - 3-pause clean pull (1" off ground, below knee, high hang)
x1 - 2-pause power clean + jerk (below knee, mid-thigh)
x1 - squat clean + jerk
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Clean & Jerks

5 sets of 3 reps, 72.5-77.5% of 1 rep max

*drop and reset each rep so that you can reinforce a proper set up and pull from the ground*
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Accessory
Complete 5 sets of pull ups with 20% of the TOTAL reps complete from last week's 4 max sets.

*optional conditioning*

For time:
x12 - 25'/25' shuttle runs
x21 thrusters
x12 - 25'/25' shuttle runs
x15 thrusters
x12 - 25'/25' shuttle runs
x9 thrusters
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A 95/ 65 lb. barbell is the suggested weight. Select a barbell/ implement that you are confident you could perform the written sets unbroken if you were fresh. We want the limiting factor of this conditioning to be the rate in which you can cycle the movement while fatigued and not necessarily the weight or if you think you could go unbroken.

General Warm UP
x20 pass through
x20 supine pass through
x20 wrist rotations both directions
x10 forearm stretch fingertips facing towards you
x10 forearm stretch fingertips facing away from you
x10 forearm stretch rotations fingertips facing away from you
x20 scap push ups
x10 yoga push up
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Handstand Skill Practice

i)
Pike handstand hold *feet on box; 3-5 sets 10-15's
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ii) Gymnastics Push Up: 3-4 sets x 4-8 reps, (2210 tempo)
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Pressing Strength

Seated dumbbell z-press; 3x12 reps
-ss-
Hollow body plank holds; 3x20-30 seconds

Perform the following 3 couplets as separate EMOM's resting 1 minute between couplets.

With 30 seconds of work/ 30 seconds of rest alternate between -
-push ups (full range of motion, maintain a stable plank throughout the rep)
-superman holds
x3 sets

With 30 seconds of work/ 30 seconds of rest alternate between -
-ring row (full range of motion, maintain a stable core throughout the rep)
-side v-up (20s each side)
x3 sets

With 30 seconds of work/ 30 seconds of rest alternate between -
-dip bar leg raise (elbows locked out, shoulders depressed, fight to minimize swinging)
-hollow hold
x3 sets

General Warm Up

x20 mountain climbers
x10 single leg hinge/ leg
x10 cossack squat/ leg
x10 lying y, t, m, swimmers
-30s deadbug hold
x2
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2 sets of 5 reps each with an empty barbell-
-rdl
-kangaroo squat
-back squat
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Back Squat

5x5, 70-75% of 1 rep max

10-9-8-7-6-5-4-3-2-1
-kettlebell gorilla rows/ arm
-kettlebell deadlifts
*50' kettlebell front rack carry

Warm Up

6-minute row w/ feet out of the straps
----------
10 total reps of:
inch worm down
-into-
push up
-into-
left side lunge w/ overhead reach
-into-
right side lunge w/ overhead reach
-into-
inch worm back

"30/ 30"

With 30 seconds of work and 30 seconds of rest alternate between the following movements for 6 rounds each:

a). row*
b). echo bike
c). wall balls*
d). goblet squat
e). burpees*
f). box jump *step down
----------

*Part of building work capacity is learning to pace appropriately. For your work capacity test movements select roughly 50% (+0 to 1 rep) of your per minute total from last week's test. Your goal will be to fill the enitre 30 seconds of work with movement and maintain your selected reps for each set for the duration of the workout.

-Treat the additional three movements as "active rest" movements. Aim to fill the entire 30 seconds of work time with movement but adjust your movement speed and pacing as needed in order to hit your goal reps for your "test movements"