Strength
Barbell Body Row
5xAMRAP - rest exactly :90s between sets
Conditioning
5 rounds
40 double unders (80 single unders)
30 sit-ups
20 push-ups
1000m bike erg or 500m row/ski
Monday 🍤
Strength
Every 2:00 x 5 sets:
2 pause power cleans at 75-80%
Pause for 2 seconds at the knee on each rep. Reset between reps. No touch and go.
Conditioning
AMRAP 15
3, 6, 9, 12…
Power cleans (135/95#)
Toes to bar
After each round: 550 M run
Friday - Vanity
Strength
1RM weighted dip (matador/ring or bench - if using bench, place a DB or KB in lap)
Conditioning
Scale these movements to allow for perfect form - no flopping/crappy ROM - your muscles don’t care what modification you do - only the resistance they have to overcome. Proper movement patterns = proper resistance.
7 Wall-Walks
21 Dips
21 Push-Ups
5 Wall-Walks
15 Dips
15 Push-Ups
3 Wall-Walks
9 Dips
9 Push-Ups
Rx+ = HSPU
12 minute cap
Cash-Out
3 rounds
25 banded face pulls
15 hanging knee raises (scale to reverse crunches)