1. 6/14/2018

    3 rounds NFT

    100 meter farmer carry (70/53)

    50 foot DB single arm overhead walking lunge (50/35)

    25 foot handstand walk or bear crawl

    Conditioning:

    10 x 100 meter sprints

    (30 second rest between each)

     

  2. 6/13/2018

    Strength:

    Dead lifts

    5-3-1

    2×20

    Conditioning:

    5 Rounds

    6 Hang Power Clean

    6 Bar Facing Burpees

    6 HSPU

    6 Strict Pull-ups

    Rest 5 Minutes

    50 GHD Sit-ups (not for time)

     

  3. 06/12/2018

    Wendler Back Squat

    Finish Wendler with 2×20 at 50%

    Conditioning Work:

    50 Cal Row

    40 Cal Bike

    30 Cal Row

    20 Cal Bike

    10 Cal Row

    Rest 3 Minutes

    400 Meter Cool Down Jog NFT (Not For Time)

    10 Minutes of Mobility (Don’t skip this!)

  4. 6/11/2018

    Wendler Front Squat

    If you are not completing the additional Met-Con below, end your Wendler Front squat with 2×20 @ 50%.

    Met-Con

    3 Rounds

    10 Thrusters (95/65)

    10 Cal Row

    10 T2B

    Rest 5 Minutes

    Not For Time Complete:

    Either 20 Strict Pull Ups or

    10 Rounds of Pull Up Negatives (use band to get chin over and then kick out bank once you are up) lowering as slow as possible to full lock out at bottom.

    Finish with 10 Minutes of Mobility

  5. 6/8/2018

    Conditioning:

    8 Rounds

    6 Dead Lift (115/85)

    8 Hang Power Clean

    7 Shoulder to Overhead

    1 Overhead Squat

    Strength:

    Wendler Front Squat

    Conclude with 2×20 Front squat at 50%

     

  6. Extra Work 6/7/2018

    Conditioning:

    5 rounds

    50 meter sled push

    100 meter sprint

    50 meter sled push

    rest 2 minutes between each round

    * Push sled to the 100 meter marker, sprint to the 200 meter marker without the sled, then push sled back to the starting point near garage opening. Weight on sled is up to you, but shoot for close to body weight.

  7. Extra Work 6/6/18

     

    Conditioning:

    100 Cals on Assault Bike For Time

    ON EACH MINUTE PERFORM 10 PUSH-UPS.

    Strength:

    Wendler 3’s – Deadlifts

    3×3

    2×20