Thursday Oct 7

Front Squat

Warm Up

2 Sets

15 PVC Pass Through

15 Banded Good morning

10 Banded Lateral Walks per Side

2 Sets

5 Dual KB Front Squats 33×1

5 Dual KB Push Press With 3 Sec Pause

Strength

Front Squat

4×4 @ 80% of 1RM

Workout

AMRAP 15min

RX+

15/10 Cal Row

10 Squat Clean 60/40 Kg

2 Legless Rope Climb

RX

15/10 Cal Row/Ski

10 Squat Clean 50/35 Kg

2 Rope Climb

SC 

15/10 Cal on any C2

10 Squat Clean 40/30 Kg

1 Rope Climb Var Hight

FIT

15/10 Cal on any C2

10 Squat Clean 30/25 Kg

1 Rope Pull from Floor

 

Extras

Clean

4 sets with BB

1 Tall Squat Clean + 1 High Hang Squat Clean + 2 Low Hang Squat Clean

3 Broad Jumps

-into-

1 Clean Pull + 1 Low Hang Clean + 1 Clean

2 Sets @ 65% of 1RM

2 Sets @ 70% of 1RM

2 Sets @ 75% of 1RM

 

Engine Building

21 Min EMOM

Min 1: 30 Sec Bike

Min 2: 30 Sec Row

Min 3: 30 Sec Ski

 

Accessory Work

5 Sets

2 Wall Walks

10 Push Ups

30 Sec Ring FLR Hold

(Rest 90 Sec b.w sets)

Deadlift Warm Up 2 Sets 15m Dual KB Front Rack Carry 10 Single Leg Glute Bridge per Side 10 Banded PVC Deadlift …

Back Squats Warm Up 2 Sets 15 Banded Good Morning10 Banded Lateral Walks per side5 Dual KB Front Squats @ 33X1 2 …

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