TASK 1: WARMUP
AMRAP 3 mins
1-2-3-4-5-6-7-8-9-10...
. Burpees
. Situps
TASK 2: STRENGTH
A. Superset for 4 sets
. 12 Tempo chest press
. Pushups until failure
Rest 1-2 mins between sets
B. Superset for 4 rounds
. 12 one arm DB row
. DB row until failure
TASK 3: CONDITIONING
FOR TIME
. 100 Box step up
EMOM 5 Burpees
TASK 4: CORE
4 Rounds
. 1-min isometric DB hold (farmer carry style - or any object)
. 60 mountain climbers
(No rest between rounds)
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
