Conditioning
3x Rounds
25x Deadlifts (185#/125#)
15x Toes-to-Bar
25 Calorie Row
15x Pull-Ups
Body Armor
3x Sets of 8: Bench Press (135#/85#)
3x Sets of 12: Romanian Deadlifts (95#/65#)
3x Sets of 16: Barbell Bent Over Rows (95#/65#)
Midline
3x Sets
20x Plate Sit-Ups (25#)
20x Barbell Roll-outs
20x Glute Bridges (95#/50#)
Warm Up
10-9-8-7-6-5-4-3-2-1
Overhead Squat (65#)
Lateral Jumps Over Bar
Dips
21-15-9
Push Press (95#)
12x Double Unders
KB+Band+Bar Overhead Carry
3x 15″
Training with 30# Weight Vest
3x Rounds Cindy
5x Pull-ups
10x Push-ups
15x Squats
4x Rounds
10x Push-ups
15x Sit-ups
5x Burpees
200m Sandbag Carry 60#
10x Box Jumps
@workhorse
Warm Up:
200m Run
Tabata Jump Rope
Explosive Work:
3 Rounds: 5x Box Jumps
3 Rounds: 5x Box Jumps With 20# Vest
3 Rounds: 3x Step Off Box Jumps With 20# Vest
3 Rounds: 3x Step Off Box Jumps
“Lift, Jump & Stack”
3 Rounds
5x Dumbell Snatch 50# (Each arm)
3x Step Off Box Jumps
Stack 3 Sandbags on top of two stacked boxes
Collin (3 rounds):
10x Push Press 95#
10x Box Jumps
10x Sumo High Pulls 95#
200m Sandbag Carry
Bag Work:
8x Rounds of 1:00 each
25:00 AMRAP
200m Run
20x Tire Flips
20x Incline Push-ups
20x Tire in-outs Jumps
20x Burpees
[3x Rounds]
Then
5×5 Muscle Snatch (65, 95, 105, 115, 135)