Physical Training

8 min Warm-up Squat Therapy Shoulder Warm-up Strength 15 Min E90S Rounds 1 – 5 Warm Up to a 80-85% Snatch Rounds 6 – 10 2 x Snatch @ working weight (80-85% 1RM) 5 min Rest / Transition Conditioning 18 min ALT EMOM 6 – 8 x Thrusters (95/65) 6 – 8 x Pull-ups

5 min Warm-up Stretching Strength 16 Min E2MOM 5 x trap bar deadlifts 6 x high knee box step-ups Conditioning 20 min ALT EMOM 5 x Bulgarian Jumping Split Squats (Each Leg) 2 x 45ft – Half-Body Weight Sled Push 8 x GHD Sit-ups :20 Max C2 Bike Sprint (100+ RPM)

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

5 min Warm-up Running Warm-up Conditioning 20 min E4MOM 1:30min Assault Runner Max Cals or C2 Bike Max Cals 2:30 min Rest 5 min Rest 15 min E5MOM 4 min Max AB Cals (goal 56/45+ cal / round) 1 min Rest

Warm-up Stretching Conditioning 21 min Recovery Alternate Between C2 Rower C2 Bike Every 3 minutes 5 x Bent Over Rows (2 x 35/25 kbs) 5 x Face Pulls w/ 100lb Band

8 min Warm-up Squat Therapy Shoulder Warm-up Warm-Up Cluster Strength 10 min E2MOM 5 x Clusters (135 / 95) Conditioning 5 Rounds For Time (15min Cap) 250m Row 2 Rounds of Light DT (115 / 85) 12 deadlifts 9 Hang Cleans 6 Push Presses

Alt Tabata Warm-up Bar Hollow Body Sit-up / V-ups Light Sled Push Handstand Hold Conditioning 15 min E90S 45ft Sled Pull (Body Weight +) 4 Box Jumps Overs 6 GHD Sit-ups 5 min Rest 15 min E90S 45ft Sled Push (Body Weight+) 4 Box Jump Overs 6 Toes-To-Bar

8 min Warm-up 2 rounds Squat Therapy Ankle Mobility Strength 20 min E2MOM 3 – 5 Back Squats (increase weight each round) 3 – 5 Strict Pull-Ups example: 45, 95, 135, 185, 225, 255, 275, 3 x 315 Conditioning 12 min AMRAP 5 pull-ups 10 Hand Stand Shoulder Taps 10 Weighted Lunges (2 x 35kb…

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.