Back Squat
5, 5, 5, 5, 5
Every 2:30
Guideline is 80-82%
Goal is to exceed weights from previous week
(straight across ok)
B: For Time:
Tabata Bottom to Bottom Air Squat
Rest 10 seconds
Run 1 mile
In this workout you will
Complete 8 consecutive sets of Bottom to bottom air squats
Working 20 seconds/ Resting 10 seconds in bottom of Air Squat
You will have a 10 second rest and then complete a
1 mile Run
Score is Total Air Squats
&
1 mile Run time
Skill Priority: Dip
Work through movement standards/ and kipping Dip
If time/ experience allow… work on kip swing
OTM x 20 Minutes
Alternating
1.) Row for Cals
2.) Dip or Muscle up
Row for Cal
L1: 12/10
L2: 15/12
L3: 20/15
Dip/ Muscle Up *
L1: 7-10 Bench Dips
L2: 5-10 Ring Dips
L3: 2-6 Muscle Ups
*Athletes declare rep count for Dip/MU
*Record total rounds where requirement is met
* Athletes will try to maintain their personal rep standard for Dips/ MU and count only rounds where the achieve declared rep count
Team Workout
Teams of 2 (3 ok) complete for Time
125 Power Cleans
800 Meter Sandbag/D ball Carry
125 Lateral Box Overs
Starting at minute 1 all team members complete
3 burpees on the minute every minute until work is complete
Teams are not subject to burpees/during 800 m Carry
Power Clean
L1 95/65#
L2 135/95#
L3 165/115#
Box Over (must touch box)
L1: 15” plate stack
L2: 24/20”
Game: Horse and Rider
“Coe”
10 Rounds for Time:
10 Thrusters 95/65
10 Ring Push-Ups
*Set Rings 2-3 Inches off the ground. Chest touches on ring push-ups
*Scale Weight and Push-Ups as needed
A: Sumo Deadlift
3, 3, 3, 3, 3
Build to a daily max.
Every 3 minutes
*Reset for each rep/ no TNG
B: 10 Rounds (not for Time)
(5 Rounds per person)
Alternating with a partner
10 Nordic Curls
20 Dynamic Sit-Ups