1. Strict Pull-Ups
   Max Unbroken Set

2. Bench Press
   Build to 7RM

3. Deadlift
   Build to 7RM

4. ”Free Fall”
   AMRAP 20:
   200 Meter Run
   20/14 Calorie Row
   20 Alternating Dumbbell Snatches (50/35)
   20 Wallballs (20/14)

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

3 rounds for time:

• 50 double unders
• 50 air squats
• 50 calorie row

Timecap: 20 min

Eilinen/

olkapää mobilty 30 minuuttia

Raakarive+työntö

10x(2+1)@65-80%

Takakyykky
5x3@60%

BACK SQUAT

Fitness
3 x 5 LP

Start your linear progression light enough to add weight through 7 weeks.

Performance
75% x 5, 75% x Max Reps

Warm up, then perform one set of 5 at 75% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

Post loads to comments.
Exposure 1 of 8

---

For Time:
500m Run

Then…

5 Rounds:
8 Goblet Squats
8 Strict Ring Dips

Then…

500m Run

The runs should take 2-3 minutes. Scale to 400m as needed. Choose a challenging load for the Squats. Scale the Ring Dips to Box Dips or perfect Push-Ups as needed. And, don’t sleep on these Goblet Squats! Stay braced and keep an upright torso while hitting a full range of motion on each rep.

Post time and Rx to comments.

5 Rounds for time of 21-15-9:

5 Rounds for time of:

21 Burpee double Dumbell/Kettlebell Deadlifts (25/17.5 or 24/16)
21 Weight Plate overhead lunges (25/15)

15 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
15 Weight Plate overhead lunges (25/15)

9 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
9 Weight Plate overhead lunges (25/15)

Recovery 200m jog OR 100m walk between rounds

Scales/substitutes/adaptions

Burpees deadlifts: regular burpees (take out the DL); Burpee single kb/dB DL (sumo stance); Double KB/DB DL and depending on ability add a sit up/squat/push up

Burpees - several things we can do... talk to or message the coach before. Some Ideas include (but not limited too..) squat step up; rolling burpees; squat+weighted sit up;

Weight Plate Overhead Lunges:

Reverse lunges; unweighted lunges; goblet lunges; air squats; goblet squats;

Recovery walk/jog: shorten the distance; jog 100m/walk 100m (or substitute distance based on ability i.e. walk 100m/jog 100m; jog 50m walk 100m, etc...)

4 Sets - Shoulder and hip focused activation and stability
2 Turkish Get Up R
10m Quadruped Crawl
2 Turkish Get Up L
10 Alternating Box Step Ups (tall box - focus on keep torso tall throughout step)

6-8min - Continuous Moving
30sec Jump Rope (single or double unders)
8 GHD Hip Extensions
20sec Hollow Body Rocks

4,4 km

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Riscaldati progressivamente e poi in 4 sets arriva sino ad una (1+1) quasi massimale dopodiche con
il 90-95% di quell carico fai altri 3 sets.
Pause above the knees.