#36
ACTIVATION
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
1:00 Light Bike
:30s Cossack Squat
:30s Warrior Squat
Into 2 Rounds, Not for Time:
12 Leg Curls - Moderate
5 Box Jumps - 24/20 (act like you’re jumping to the ceiling)
STRENGTH
1 RM Back Squat
STRENGTH
30 Hang Cleans for Time #225
CONDITIONING
20 Burppes + 50 HSPU
100 Cal Ski
20 Burpees + 50 TTB
Move at a steady pace. May the force be with you.
#35
ACTIVATE
2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
3 Round
2:00 Bike
2 Spiderman + Reaches (each)
2 Walkouts
4 Scap Retractions
4 Strict Pull-Ups
STRENGTH - CLEAN
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Then
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 80%+
Jerk the last rep
NO FAILS
STRENGTH ACCESSORY
5x3 Clean First Pull (ground to knees) AHAP
2x10 Strict Jerk Ballance Press AHAP
CONDITIONING
It’s a chipper!!!! Woooooooo!!! A regionals-ish style session. Be Smart! You’re welcome Kate.
80 OHS #75
60 HSPU
40 box jumps #24#20
20 bar muscle ups
for time
#34
ACTIVATION
500 M Row
Then
5-4-3-2-1:
Walkouts
Clean Grip Over Head Walking Lunges (empty barbell)
Spiderman + Reach (each side)
Clean Grip Pausing Overhead Squats (empty barbell)
STRENGTH PREP
A1) Box Squat 3×10 @40%
A2) Glute-Ham Raises 3×6
Rest as Needed
STRENGTH
Squat - 3×3 @92.5+%
ANEROBIC BATTERY
:35 sec Air Bike Sprint and 3 Min Rest x6
CONDITIONING
400 M Run
50’ Handstand Walk
12 Ring Dips
Push this pace hard.
#32
ACTIVATION
3 Rounds:
3 Spidermans each side
6 Wall Squats
9 Empty Barbell Thrusters
12 Hollow Rocks
2 Rounds
60 Sec Bike + 10 Walking lunges + 5 scap retractions and strict pull ups
STRENGTH ACCESSORY
A) Sandbag/Goblet Lunges 100lbs
3×10
B) TRX or Ring Plank
:30 on :30 off x 4
STRENGTH
4x4 Back Squat @90%
CONDITIONING
AMRAP 12 Minutes
Climb the Ladder
3 Calories on Bike
3 KB Swings 70/53lbs
6 Calories on Bike
6 KB Swings
9/9, 12/12, etc…
#31
ACTIVATION
2 Rounds:
200m Ski + 20 Banded Good Mornings
:30s Bike + 16 Suitcase Deadlifts (7/side)
200m Ski + 12 Barbell Rollouts
:30s Bike + 8 Barbell Stiff-Legged Deadlifts
STRENGTH - Snatch
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
CONDITIONING
100 Cal Ski with 4/3 Muscle Ups EMOM
15 Min Time Cap
STRENGTH ACCESSORY
4x8 RDL
4x5 BTN Snatch Grip Press
STRENGTH SUPPLEMENTARY
3x25 Reverse Hypers
3x10 Strict TTB
#30
ACTIVATION
2 Rounds
:30 Spiderman and Reach
:30 Baby Maker with Warrior Pose
:30 Hollow Rock
:30 Hip Press
3 Steady Rounds
:30 Banded Lateral Hip Slides “X-Walks”
10 Push Ups
200m Run
STRENGTH ACCESSORY
4x10 Cossack Squats KB Front Rack (5 Each leg)
Rest 60-90 Sec
4x10 Ring or TRX Push Ups - Take 4 seconds from the top to the bottom then be aggressive pressing
Rest 60-90 Sec
STRENGTH
5x5 Squat at 80%
5x5 Bench Press - Press Grip heavier than last week
CONDITIONING
21-18-15-12-9-6-3
Hang Clean and GHD SU #135#95
Rest 3 Min
21-18-15-12-9-6-3
Jerk and GHD Back Extensions #135#95