Author: SavinRock

4.3

A1. Dead lift; 50×3, 60×3, 70x3x2, 75×3 @ 21×1 tempo A2. DB incline bench press x 8-10 x5 @ 2020 tempo (slight incline here) + 5 minute amrap 10 push ups 10 box jumps, 24/20” 50’ front loaded carry, 150/100# Rest 2 minutes X3 rounds

4.2

A1. Back Squat @ 4xx1 tempo @ 70% for 3 reps x 3 sets A2. Weighted Chin ups x 3-5 x 3 sets A3. Trap raise x 10/side x 3 sets + Complete as many rounds as possible in 9 minutes of: 15-cal. row 15 pull ups Finisher: Side plank hold x :20 per side…

A1. Narrow Stance Sumo Dead lift @ 70-75% of DL; 2..2 x 3 (rest :20) rest :60 A2. Double KB press x 3-5 x 3 A3. Strict HSPU off box x 7-10 @ 20×1 x 3 -or- A3. Handstand hold off box x :20 x 3 + Teams of 2 must complete the following in…

3.30

A. Clean @ 80% of heaviest weight from last week; 1.1.1 x 3 (rest :15) rest :60 B1 DB Lat pull overs x10 x 3 B2 KB windmill x 10/side x 3 + 14 minutes 45 double unders 12 double kb front rack squats @ 55/35# per hand 8 push ups **can scale the push…

3.29

A. Split Jerk Work – 10-12 minutes from the rack w/ 2 sec. hold in catch and 3 sec. lower to shoulder + 10 minutes 100’ heavy carry (sandbag) 5 sandbag squats -or- double kB carry/squat 50’ right side farmers walk 50’ left side farmers walk 5 burpee broad jumps Rest 3 minutes 10 minutes…

3.28

A1. dB Bulgarian split squat x 5/side @ 20% of bodyweight per hand x 3 A2. BB inverted rows x 8-10 (feet elevated) x 3 A3. Tricep ext. x 10-12x 3 + 5 minutes on / 2 minutes off x 3 rounds 4 T2B 8 S2OH @ 95/65# 12 cal on AB Hit each round…

3.27

A1. Sumo Stance Good Morning x 8 x 4 (add 10% from last week) A2. DB incline Hammer press @ 2020 x 8 x 4 A3. KB Oh carry x 50’/side x 4 + Top of every 5 minutes x 4 rounds 30 kb swings, 55/35# 500m row **goal is to operate around 90% effort,…

3.27

A1. Sumo Stance Good Morning x 8 x 4 (add 10% from last week) A2. DB incline Hammer press @ 2020 x 8 x 4 A3. KB Oh carry x 50’/side x 4 + Top of every 5 minutes x 4 rounds 30 kb swings, 55/35# 500m row **goal is to operate around 90% effort,…

3.26

A1. Front Squat; Work up to a moderate double over 5 sets A2. Lean Away chin ups for 5-7 reps w/ 5 sec. lower x  5 sets + In front of a clock set for 15 minutes 15-12-9-6-3 Right side KB front rack squat Left side KB front rack squat cTB pull up Burpee Finisher…

3.24

A1. Split stance barbell RDL x 7/side x 3 A2. Bench Press x 8-10×3 @ 2020 tempo A3. Side plank hold x :20/side x 3 (on elbows) + 18.5 7 min amrap 3 Thrusters 100/65 3 CTB 6/6 9/9 12/12…. *adjust weights to flow through workout quickly and scale to kip pullups or jumping pullups…