Strength: Bench Press 3x10 (increase weight from last week if possible)
Incline DB Bench Press 3x12
S/S Tricep extensions 3x10
Conditioning: 12min AMRAP
3 Kettlebells Swings (53/35) 6 Slam Balls 200m Run 6 Kettlebells Swings 9 Slam Balls 200m Run 9 Kettlebells Swings 12 Slam Balls 200m Run
12 Kettle Bell Swings
15 Slam Balls
200m Run … Increase all reps by 3
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