800M Run party starter

12 Rounds Ascending Ladder (1-1-1, 2-2-2,3-3-3, and so on)

Ring Row

Dynamic Push-ups   (45lb plates just out side hands, push up and explode land on 45lbs plate) (<3 MOS Push-ups)

Barbel Roll-outs

800M Run, topper on the paleo cake

 

 





Strength: (15 Min)

Deadlift

4 x 3

Conditioning:

2×6 min AMRAP

10 x Bulgarian Split Squat (5 x each leg)  ( <3 MOS 5 x Step-Back Lunges each leg)

10 x T2B ( <3 MOS V-ups / ABMAT Sit-Ups)

1 Min rest/transition

4 x Deadlifts (70%1RM)   ( <3 MOS  coaches discretion light Deadlifts or KB DLs)

200M run

 

 


Strength

Bench Press

4 x 3

Conditioning

3 x 3 min AMRAP

8  x Push-ups

8  x Ring Row

1 Min rest/transition

32 x Double unders / can sub tuck jumps 1:1(<3 MOS Singles)

16 x ABMAT SITUP

1 Min rest/transition

4 x HSPU (<3 MOS DB Press)

8 x Wallball

 

 


Skill: Split Jerk

10 min to work on skill or find a heavy single

3 Rounds of:

3 min clock: 20 Lunges, 20 KB Swings – max reps of Split Jerk (115/75) with remaining clock

1 min rest between intervals

<3 months: 3 min clock: 20 lunges, 20 KB swings (scaled load), max reps of DB push press or DB jerk if movement is sound


7 Min Max Ascending Ladder:

5 Deadlifts @ 80@ of 1RM

10 Box Jumps

 

3 min Rest

7 Min Clock:

40 Burpees, then max distance row w/ remaining time

<3 months: 5 Trap Bar Deadlifts or KB deadlifts (scale as necessary), 10 Step Ups, 30 Burpees then max distance row for remaining time