Conditioning
Teams of 3, complete for time:
*One person must be running 300m at all times while the other two partners chip away at the required work.*
Strength
1A) Deadlift
Performance: 5/3/1
Add up to 10# to your training max.
Fitness:
1B) Hollow Hold
Conditioning
Complete as many rounds as possible in 13:00:
Strength
4 Rounds for quality:
Rest 2-4 minutes between rounds.
Conditioning
21-18-15-12-9-6-3:
18:00 time cap.
Alternate arms every 7 reps on set of 21, 6 reps on set of 18, 5 reps on set of 15, 4 reps on set of 12, and 3 reps on the sets of 9, 6, and 3.
Strength
1A) Bench Press
Performance: 5/3/1
Add up to 5# to your training max from last cycle.
Fitness:
1B) Horizontal Ring Rows
Conditioning
10 Rounds for time:
Fitness:
Strength
4 Rounds not for time:
Fitness:
Conditioning
With a partner, alternating every :30, complete as many rounds as possible in 20:00: