Task 1 : Conditioning
Team of 2
Amrap x 18-minutes
40 cal Row
30 HR push up
20 2XDB Box jump over
Rest 6-minutes
Amrap x 18-minutes
30 pull up
20 ski Erg
10 wall walk
Strongman :
A. Yoke carry
5 Sets , 30M @ heavy as possible
B. Farmer carry
5 sets , 30M
Core:
Landmine
3 sets , 8/side
Supersets x 3 Rounds
15 Good mornings
30s Hip extension hold on GHD
rest as needed
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
