#Strength

4 x 3 @ zone 2 (M) of:

• BB back squat

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

goat work(5)

Power(15) choose one or two
bench/strict press chart week 6
ft squat 4x1 w/2 sec pause
deadlift 5x1-hvy across

Fitcamp
amrap 15
20 jump rope
10 kbs
5 burpees

Metcon(15)
5rds
10 ohs 75/55
10 pull ups
200m run

Metcon-comp(15)
5rds
10 ohs 115/75
10 ring dips
25 double unders

Finisher
100 temp tantrum
2 min lax ball shoulder smash
30 sec iso mod y hold

Cluster Press

Build upto an 12RM strict press

Then for time:

42 reps strict press

*these reps are to be performed as unbroken sets of 6.
*if a set is broken discount it and rest longer.
*record the time it takes you to complete all 7 sets.
*perform a submaximal set of strict pullups between each set of press.

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Box Step-Overs
20 Push Press
40 Mountain Climbers

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

B.

Every minute for 10 minutes

5 Deadlift
5 Push up or burpee

C. Extra

Every 4 minutes, for 20 minutes (5 sets) for times:
20 KB Swing
20 Sit ups

3x5 (75/80/85%)

8 min AMRAP
3 OHS @ 60%
5 passthroughs
2 wall climbs

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats or Goblet Squats
12 Toes to Bar

A.
Four sets of:
Deadlift x 8 reps @ 2111
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds

B.
Complete rounds of 30, 20 and 10 reps for time of:
Kettlebell Swings
Shoulder to Overhead
Jumping Lunges

.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110