B_Athletics

Strength: 20:00

1 - work up to a 2rm front squat

2 - complete 5 sets of 1 front squat + 2 back squats at that weight

Conditioning: 5 rounds

400m run

15 SDHP 95/65#

800m C2 bike

10 burpee pull-ups

Extra: for completion

46 v-up

47 med-ball situps

Warm-up: 10:00 Amrap

:30 Bike/Row + 10 PVC Passthroughs + 10 Kbs + 8 Light Bench Press

Strength: 18:00 Amrap

80/70/60% Bench Press Drop Set (1 RIR - Failure)

15 Banded Tri Ext

8 Strict Pullups or 15 Ring Rows

-Pullups/RR do not need to be unbroken, weighted Pullups if possible

Conditioning: 8:00 On 2:00 Off x 2 Rounds

60 Pushups

50 Wall Ball (20/14# to 10/9’)

40 Deadlifts (185/125)

Max Cal AB/Row in remaining time

-With a partner, one person working at a time, split up reps

Warmup: 8:00 AMRAP

bike 1:00 + 10 db snatches + 10 situps + 10 reverse lunges + 10 AKS

Conditioning: 5:00 on/2:00 off x 6 rounds w/partner

40 cal AB/40 cal row (FF 32, MF 35)

15 db box step-ups (not over) 24/20" 35/25#s

10 hang power snatches 75/55#

*max devils press in remaining time 35/25#s

*alternate between AB and Row each round, if you don't have at least :30 for devils press, scale calories only to allow more time for DP

*one person working at a time, break reps however

comp - 50/35#s, 115/85#s

Warm-up: 10:00

Dynamic + Amrap: 10/10 DB CBDL + 10 Walking Lunges + 15 Situps

Strength: 20:00 Amrap

8 BB Glute Bridges (:05 Pause @top of Reps 1-4)

8 Partner Hamstring Curls

30’ Goblet Lunge (70/50+)

30’/30’ Banded Lateral Walk

Conditioning: For time (15:00 Cap)

10-9-8-7-6-5-4-3-2-1 Dkb Complex

Swings

Front Squats

Alt Push Press (total reps)

Warmup: 10:00

3 rounds: 200m jog + 5 burpees + 10 RKS + 15 situps

Conditioning: every 5:00 x 5 rounds

25/20 calorie AB

15 db push press

10 devils press

5 db man makers

Extra: for completion

100 situps, every time you stop or break = :30 elbow plank 

Warmup: 8:00

200m jog + 10 AKS + 10 reverse lunges + 5 pushups

Strength: 15:00 AMRAP

single leg hamstring curl on pad/turf 8/8

db split squat 8/8 (rear foot on bench)

db overhead carry 100' (50/50)

dbl kb front rack step-ups 8/8 (alternate, switch feet on floor)

Conditioning: every 5:00 x 4 rounds

400m run (sub 800m bike for injuries or scale run to complete under 2:00)

10 deadlifts 185/125#s

50 DU/125 singles

comp - 275/205#, 75 DU

*focus today is to push the run, UB deadlifts, and complete jump rope by 3:30-4:00 max