Task 1 : Conditioning
Team of 2
Emom x 42-Mnutes
1: Max Cal Row
2: Max Wallball
3: Max DUs
4: Max chest to bar pull up
5: 4 Hang Squat Snatch 165/105
6: Rest
Bound work :
Strongman :
A. Yoke carry
4 Sets , max distance in 1-minutes
( lite weight )
B. D-Ball over the shoulder
5 sets , 3 reps ( as heavy as possible)
Core:
A. pallof press
3 sets , 30/side
B. Half kneeling landmine twist
3 sets , 10/ side
C. Swiss ball rollout from plank
3 sets , 15 reps
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
