A. Strength

Deadlift from Blocks

(Set up blocks or plates so that the bar rests just below the knee)

5 sets of 3 reps

(Build from last week’s loads)

B. Conditioning

3-5 rounds

10 Burpees

15 Kettlebell Swings 53#/35#

20 GHD Sit-Ups

200m Run .12 mile (attempt to increase your run pace each round)

-rest 90 seconds between rounds-

*record your total split times on each round and aim to reduce your total time on each round as you go.

Substitute for 200m Run = 250m Row or .37 mile Bike

0 views0 comments

Recent Posts

See All


A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco


For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest


10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press