Front Squat
Warm Up
2 Sets
10 Goblet Squat with ankle shift
10 Sampson stretch
10 Single Leg Flute Bridge
10 Ring Row
Strength
Front Squat
15 min to build up to 3RM
Workout
RX+
Every 4 Min for 20 Min
15/12 Cal Echo Bike
15 Wall Balls 30/20Lb
15 C2B
RX
Every 4 Min for 20 Min
15/12 Cal on any C2
12 Wall Balls 20/14Lb
12 C2B
SC
Every 4 Min for 20 Min
12/9 Cal on any C2
12 Wall Balls 20/14Lb
12 Pull Ups
FIT
Every 4 Min for 20 Min
12/9 Cal on any C2
9 Wall Balls 14/10Lb
9 Banded Pull Ups or Ring Row
Goal: Strength endurance. Aim to keep the wallballs smooth and fast C2B/Pull ups
Extras
Weightlifting
Power Clean (of blocks – above the knee)
5×3 @ 80%
Engine Building
Echo Bike
2 Rounds
8 min Hard Pace
2 min Med Pace
Rest 4 min
4 Rounds
4 min Hard Pace
1 min Med Pace
Accessory Work
EMOM 10 min
Side plank
30 Sec Left Side
30 Sec Right Side
5 x 5 @ 82-85 % of 1RM
Snatch Dead Lift
4 x 2 @ 105% of 1RM Snatch
Engine Building
Row
3 Rounds
5 min @ slow
5 min @ mod
3 min @ slow
3 min @ med
1 min @ slow
1 min @ fast
Rest 2 min between rounds
Accessory Work
BB Hip Thrust
3 x 12
Prone angels
3 x 60 sec
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