Strength:
Deadlift – TEST DAY
5×2 Touch-and-Go
1 set every :90 seconds
Workout:
5 Minute AMRAP
4 Clean and Jerks (medium/heavy)
10 Lateral Hops over Barbell
Rest 3 minutes
5 Minute AMRAP
8 HEAVY Ball Slams
20 Double-Unders
Workout:
FLEX DAY
4 Rounds Not For Time:
10 Standing Arnold Press
12 Med Ball Sit-Ups
14 Kettlebell Swings – as heavy as possible
16 Banded Pull-Aparts
At some point during the workout, athletes are to complete THREE different intervals on the Echo Bike: 1 x :90 effort, 1 x :60 effort, 1 x :30 effort
Strength:
Power Clean – TEST DAY
5 sets of 3 reps
High Hang Power Clean (hip) + Hang Power Clean (just above knee) + Power Clean (touch-and-go from ground)
Workout:
For Time:
50/40 Calorie Row
50 Push-Ups
50/40 Calorie Row
50 Wall Balls (20/14#)
50/40 Calorie Row
16 Minute Time Cap
Strength:
Deadlift 4×4
Workout:
“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Skill Work:
Low Ring Skill Work (Ring Support + Ring Dips)
Workout:
For Time:
Run 500m
5 Wall Climbs + 1 second pause at inversion
10 KB Goblet Reverse Lunge per leg
10 Hand-Release Push-Ups + 1 second pause at lockout
Run 400m
4 Wall Climbs + 1 second pause at inversion
8 KB Goblet Reverse Lunge per leg
8 Hand-Release Push-Ups + 1 second pause at lockout
Run 300m
3 Wall Climbs + 1 second pause at inversion
6 KB Goblet Reverse Lunge per leg
6 Hand-Release Push-Ups + 1 second pause at lockout
Run 150m
2 Wall Climbs + 1 second pause at inversion
4 KB Goblet Reverse Lunge per leg
4 Hand-Release Push-Ups + 1 second pause at lockout
Strength:
Power Cleans 5×3
Power Clean + Hang Power Clean + Power Clean
Workout:
5 minute AMRAP
12 Toes–to-Bar / 12 Box Step-Overs / 12 Alt DB Snatches (50/35#)
Rest 2 minutes
4 minute AMRAP
8 TTB / 8 Box Step-Overs / 8 Alt DB Snatches
Rest 2 minutes
3 minute AMRAP
4 TTB / 4 Box Step-Overs / 4 Alt DB Snatches
Strength:
Back Squat E2MOM
5×3 @31X1 tempo
Workout:
4 Rounds For Time:
12 Shoulder-to-Overhead
16 Lateral Hops over Barbell
350/250m Row
Workout:
FLEX DAY
4 Rounds Not For Time:
14 Alternating DB Bench Press
12 Lateral Hops over Bench
10 Knuckles to Toes
8 Ring Rows (@21X1 Tempo)
6 Burpee Broad Jumps
At the start of the workout, after Round 2, and to complete the workout, complete a FAST 500m Run. (3 total runs)
