A. Strength

Deadlift from Blocks (pull from just above knee)

5 sets of 3 reps (increase load from last week)

B. Conditioning

3-5 rounds (increase effort each round)

8 Hang Power Clean Below Knee 115#/85#

30 second Hollow Rocks or Hollow Hold

16 Jumping Lunges or Jumping Squats

250m/200m Row (increase pace on each set)

-rest up to 90 seconds between sets-

*record each row time for score to ensure you are increasing effort

*this is a training tool that will teach better engine control and avoid coming out too hot

C. Cooldown (highly recommended!)

Child’s pose w/lat stretch 2 minutes/side

Seated Forward Fold 2 minutes

Frog Stretch 2 minutes

Recent Posts

See All


A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq


A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C


A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8