Strength
Every minute on the minute for 12:00:
*Pause :01 at position 2, position 1, and extension.
Conditioning
Every 4:00 for 5 rounds:
Strength
1) 5 Rounds not for time
2) 4 Rounds not for time
3) 3 Rounds not for time
In case of bad weather…
3) 3 Rounds not for time
Take 12:00 to work through each of the three stations.
Strength
1A) Back Squat
Performance: 5/3/1
Use 90% as your training max.
Fitness:
Try and go a little heavier than last time.
1B) Push Ups
Set is over once perfect positioning is lost.
Conditioning
5 Rounds:
No rest between rounds. Get right back on the bike or rower.
Conditioning
Work in teams of 4 and complete the following:
Partner 1 and partner 2 complete:
At the same time, partner 3 and partner 4 complete:
Once both pairs are done, you will flip flop. Partners 1 and 2 complete 40 burpee box jumps and partners 3 and 4 complete 120 dumbbell thrusters.
Then
Then, partner 1 and partner 2 complete:
At the same time, partner 3 and partner 4 complete:
Once both pairs are done, you will flip flop. Partners 1 and 2 complete 80 box jumps and partners 3 and 4 complete 120 dumbbell power cleans.
Strength
1A) Bench Press
Performance: 5/3/1
Pause :01 on the chest each rep. Use 90% as your training max.
Fitness:
1B) Strict Pull Ups
Conditioning
In teams of 3, complete as many rounds as possible in 15:00:
Complete 12 burpees after each set of jump rope
Complete 10 box jumps (30/24) after each run
Complete 15 abmat sit ups after each row