Strength: Bench Press
1x10 @60%
1x8@ 65
1x6@70
1x6@75
1x6@ 80
2) Barbell Rows 4x8 S/S Tricep Push downs or Tricep Extensions 4x10
Conditioning:
12 Min EMOM:
8 Hang Cleans (95/65)
8 Burpees
BOTH movements are performed every minute on the SAME Minute (meaning you are doing 8 PC and 8 Burpees in min 1.)
(RX+ will do 10 reps or each, scaled will do 6 of each)
Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(
Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters
PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE