Lunges

12 min Warm-up Progressions (5 round warm-up)

• 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
• 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
• 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
• 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

• 7 x Toes-to-bar
• 7 x Deadlifts (225/155)
• 14 x Weighted Lunges (2 x 35/25 kb)
• 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

• 3 x slow knees-to-waist
• 3 x light deadlifts (135 / 95)
• 6 x bodyweight lunges
• 10 x plate step ups

50 Rounds for Time:

• Air Squat
• Lunge
• Lunge
• Dip

10 Min AMRAP

3, 6, 9, 12, ….

• Front Rack Lunges (75 / 55)
• Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

• Squat Clean and Jerk (125/75)
• 50′ Shuttle Run

Metcon

3 rds For Time (18min Time Cap)

• 500m Row
• 12 Deadlifts (225/155)
• 21 Body Weight Lunges

Metcon

25 min AMRAP

• 200m Run
• 10 Pull-ups
• 10 lunges

8 min Warm-up

2 rounds Squat Therapy

• Ankle Mobility

Strength

20 min E2MOM

• 3 – 5 Back Squats (increase weight each round)
• 3 – 5 Strict Pull-Ups

example: 45, 95, 135, 185, 225, 255, 275, 3 x 315

Conditioning

12 min AMRAP

• 5 pull-ups
• 10 Hand Stand Shoulder Taps
• 10 Weighted Lunges (2 x 35kb / 25kb)

8 min Warm-up

2 rounds Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 Overhead Squats (Bar, KettleBells, etc)

Strength

15 min E90S

• 3 – 5 Front Squats (increase weight each round)
• + 2 body weight lunges (warm-up for the conditioning work)

example: 45, 75, 95, 125, 135, 165, 185, 215, 225, 255

Conditioning

15min AMRAP

• 40ft back rack walking lunge (95/65)
• 5 ring dips
• 40ft front rack walking lunge (95/65)
• 15 hand release push-ups

Strength

Deadlifts

2 x   5 @ 135lb
1 x   5 @ 50%
1 x   3 @ 70%
1 x   3 @ 75%
1 x   2 @ 80%
1 x   2  @ 85%
1 x   2  @ 90%
1 x   3  @ 95%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 135lb front rack

Cardio

20min EMOM

Row 10 cal  (at 1300cal/hr pace approx 30seconds)
Finish Minute at 800cal/hr pace.