CONDITIONING
EMOM 25:
Minute 1: 40s Box Jumps w. step down (24, 20)
Minute 2: 40s Calorie Row, Bike, or Ski Erg
Minute 3: 40s Alternating DB Snatch (50, 35)
Minute 4: 40s Stone or Heavy Sandbag Carry (Any heavy odd-object will work.)
Minute 5: 40s Double Unders
- Goal: Efficient movement, sustainable pace and smooth transitions.

EXTRA CREDIT
Slight Decline DB Triceps Extensions: 4 x 12. Rest 60s.
- Elevate the front of the bench on a 45# bumper plate

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

CONDITIONING
AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
50 Kipping Handstand Push-ups
*One person works - split as desired.
- Goal: Tough pace, big splits on the Wall ball and Calorie Row, smaller sets on HSPU.
Rx+: Strict Handstand Push-ups

FINISHER
AMRAP 10 of "Bodybuilding:"
10 DB Hammer Curls
10 DB RDLs
30 Plate Russian Twists (total)
Rest 60s after each round.
*Done individually - not with a partner

EXTRA CREDIT
10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

COOLDOWN
Three-Way Banded Shoulder/Lat Stretch x 20-30s each position.

CONDITIONING
For time with a partner:
"Buy-in"
1 Mile Medball Run (20, 14)
"Karen + Isabel"
150 Wall balls (20, 14)
30 Power Snatches (135, 95)
"Cash-out"
1 Mile Run (no medball)
*One person works. Split as desired.
- Goal: Start slow and build to a challenging but sustainable pace for the duration.

30:00 Time Cap

EXTRA CREDIT
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.

**COOLDOWN
**Biphasic Lat Stretch x 60s each side.

STRENGTH
1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
- perform 1-2 warm-up sets then 4 sets at working weight.
1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
- perform 1-2 warm-up sets then 4 sets at working weight.

CONDITIONING
EMOM 15
Minute 1: 100M Run
Minute 2: 15 Hand Release Push-ups
Minute 3: 20 Air Squats
- Goal: Efficient, smooth pace with perfect movement, 20-30s of rest each round.

EXTRA CREDIT
Seated DB Lateral Raises: 3 x 15. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Löydä seuraaviin liikkeisiin mahdollisimman suuri kuorma:
1. Takakyykky
2. Pystypunnerrus
3. Maastaveto

Yhteistulos on tulos kiloina

When going to class, if possible, perform this prior to class.
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

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Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min.

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75% x 5
85% x 3
95% x 1+

45-50 Minutes Jog @ HR Zone 3

CONDITIONING
AMRAP 25 with a partner:
60 Russain KBS (70, 53)
30/25 Calorie Bike
120 ft. Farmer Carry (70, 53)
30/25 Calorie Row
- Goal: Maintain output on both Bike and Row with a tough but sustainable pace for the entire AMRAP.

EXTRA CREDIT
1a) Handstand Hold: 4 x 20 seconds. No rest.
- Rx+ 20 Ft Handstand Walk
1b) Hollow Hold: 4 x 20s. Rest 60s.
- Rx +L-Sit Hold

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

"Encore”

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)

STRENGTH
Farmer Carry: 4 x 100 Meters. Rest 60s.
- Goal: Heavy AF with good posture.

CONDITIONING
AMRAP 18 with a partner:
18 Box Jump Overs (24, 20)
18 Cal Row
18 Kipping Handstand Push-ups
*ALL WORK is split as needed with one person working at a time.
- Goal: 5+ Rounds at a tough pace.
Rx+: Strict HSPU

EXTRA CREDIT
Zottman Curls: 4 x 10. 3s descent. 45s rest.

COOLDOWN
Three-way Thoracic Spine Foam Roll x 30s each position.
3-Way Banded Shoulder/Lat Stretch x 20-30s each position.