Tempo Back Squat (15-20 Minutes)
3 x 3 @ 70% of 1 RM
*3-4 seconds on the way down. Not a ton of volume. The weight shouldn’t feel but so heavy, speed on the way up! Work on technique and breathing while under tension. You should leave these squats wanting to do a little more.
2 Rounds for Time:
2,000m Bike Erg
*This is NOT for time. Move through this at a pace you can focus on your breathing and stay nice and steady. Should be an easy feeling/ moderate pace. You should feel strong throughout this entire workout. Just move today but move well.
500m ski 600m Run
2,000m Bike Erg 2km Assault Bike
HR Tempo Deadlifts (15 Minutes)
3 x 3 @ 65-70% of 1RM
*Get 3-4 warm up sets. The 3 x 3 should all be at the same weight. This is a good way to build some strength but not wreck yourself with heavy heavy weight. This should be 4-5 seconds on the way down. Focus on staying under tension but breathing at the same time.
4 Rounds for Time:
1,000m/800m Bike Erg
12 Kettlebell Snatch Each Arm (70/53#)
6 Ring Muscle Ups
Time Cap = 20 Minutes
*The Kettlebell Snatches are EACH ARM (24 total). Pick a weight for those so you can do 12 unbroken per arm. All 12 on the right and then all 12 on the left. If you don’t have bike ergs, you can run 400m!
6 Muscle Ups 12 Pull Ups 12 Banded Pull Ups or Inverted Rows
25 Minute AMRAP:
10 Toes to Bar
12/8 Calorie Row/ Bike/ Ski
*Alternate ROUNDS with a partner. These should be FAST. A good goal would be 10 rounds each. You can use any machine, but row, bike or ski HARD.
Toes to bar Knees to chest V-Ups
12 Minute Alternating Minute EMOM:
Min 1: 2 Squat Clean Thrusters @ 80% of Thruster 1RM
Min 2: 10 Chest to Bar Pull Ups
*The Squat Clean Thrusters should be done as 2 singles. Focus on SPEED out of the bottom of the squat! For the Pull Ups, do them in 1-2 good sets. Pick something to work on, CTB, Pull Ups, or use a band!
Squat Cleans (185/125#)
Strict Handstand Push Ups
Time Cap = 15 Minutes
*Squat cleans should be singles all the way through. Pick a weight to finish in 15 minutes.
Strict HSPU Kipping HSPU Double DB Strict Press 2x Double DB Push Press
Tempo HR Deadlift (20 Minutes)
3 x 5 @ 60% of 1RM
*4 Seconds on the way down for each rep!
Every 3 Minutes for 21 Minutes:
10/8 Calorie Bike
AMRAP Russian KBS 70/53lbs
*This is 7 rounds total. It becomes an AMRAP if the clock catches you performing only 10 KBS!
Bench Press (20 Minutes)
5 x 2 @ 85% of 1RM
Strict CTB Pull Ups
5 x 5
*All sets at the same weight. After each set, do 5 Strict Chest to Bar Pull Ups after each set. Use a band if needed to get your chest to the bar.
5 Rounds for Time:
25/20 Calorie Row
50’ Handstand Walk
10 Alt DB Snatch 50/30#
Rest 1 Minute
22 Minute Time Cap
*Stagger the start by 2 minutes if needed. The snatches should be steady so scale accordingly.
50’ Handstand Walk >>> 20 Wall facing shoulder taps