Strength: Back Squat
1x8 @ 65 %
1x8 @ 70 %
1x6 @ 80 %
1x6 @ 85 %
1x8 @ 70 %
Conditioning:
1 Lungester (AKA Stephster) (95/65)(75/55) 1 Renegade Rows with out the push up (L+R) 2 Lungester (AKA Stephster) 2 Renegade Rows with out the push up (L+R) 3 Lungester (AKA Stephster) 3 Renegade Rows with out the push up (L+R)
4 Lungester (AKA Stephster)
4 Renegade Rows with out the push up (L+R) ... Keep adding one rep of each movement until the 12min is up.
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