WARM-UP -
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty
bar)
STRENGTH -
Build up to a Heavy
Single Pause Back Squat
(2-3-seconds)
in 15:00
WARM-UP -
10:00 AMRAP
1:00 Row
10 Box Step Ups
10 Banded Shoulder Press
10-second Handstand Holds
10 Hollow Rocks
WORKOUT PREP -
2 sets:
5/4 Calorie Row
2 Box Jump Overs
2 Handstand Push Ups
WARM-UP -
8:00 AMRAP
10 Banded Pass Throughs
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
STRENGTH -
Build up to a Heavy 1-rep
Clean Grip Deadlift
in 15:00
WARM-UP -
8:00 AMRAP
3 Inch Worms
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans (empty
bar)
3 Shoulder Press (empty bar)
10 Deadbugs
6 Box Step Ups
STRENGTH -
Every 2:00 (6 sets)
WARM-UP -
8:00 AMRAP
30-second Air Bike
5 Inchworms
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Power Snatch (empty bar)
WORKOUT PREP -
2 sets:
5/4 Calorie Bike (build in
pace)
WARM-UP -
8:00 AMRAP
10 Cossack Squats
5 light Dumbbell Hang Cleans
5 Up Downs
5 Kip Swings
5 Ring Rows
3 Tempo Front Squats
STRENGTH -
8 sets
2 Tempo Front Squat (70-
80%)
Tempo = 3 sec down/no
WARM-UP -
8:00 AMRAP
30-second Row
30-second Jump Rope
10-second Handstand Hold
5 Pike Push Ups
WORKOUT PREP -
2 sets:
5/4 Calorie Row
10 Double Unders
3 Handstand Push Ups
WORKOUT - Six
Grandfathers
WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
3 Inchworms
10-second Handstand Hold
5 Roll and Reach
WORKOUT PREP-
2 sets: