A1)
6-8 Strict pullups weighted @20X0 or eccentric only
rest 30
A2) 6-8 Db Bench press @20X1
rest 30
A3) 12 bent over Db reverse flies @2010
rest 60 sec X3
B) 30 EMOM
M1: 8 Floor presss Dbs heavy
M2: Ski 50 sec
M3: 4 sandbag to 48" box
M4: 12 dual Db bent over rows heavy
M5: Air bike 50 sec
C) Core
4 rounds
10 hollow rocks
10 v-ups
10 tuck ups
10 sec hollow hold
rest 60
BOOTCAMP
A)
At 75-85% aerobic effort
35 EMOM
M1: 45 sec box jump overs/ step overs
M2: 45 sec Db see saw press
M3: 45 sec Assault bike/Echo bike
M4: 45 sec Hand release pushups
M5: 45 sec AMRAP sled push
M6: 45 sec Row
M7: 45 sec Back to standing rope climbs (feet on floor)
B) For time
21-15-9
V-ups
30m heavy suitcase carry each arm after each round.
STRENGTH
A) 3 sets
15m heavy sled push + 15 Db Floor press
rest 2-3 mins
Giant set
5 rounds for quality
A1) 5 back squat
rest 60
A2) 5 weighted strict chest to bar pullup
rest 60
A3) 20 walking lunges Dbs by sides
rest 60
A4) 15 prone Db bench rows
rest 2
*Build in load each round. From 2 weeks ago.