9km run

Workout:
1
7x Hang Snatch + 3x OHS @ 75# +
3:00 minute Row @ >800m pace +
90sec Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-2min Rest period above)

2
10x Clean Hi-Pull @ 95# +
3:00 minute AirDyne (15sec Hard/15ssec “Less Hard”) +
90sec Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-2min Rest period above)

3
10x Goblet Squat @ 70# KB +
3:00 minute Row @ >800m pace +
90sec Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-2min Rest period above)

tan track run

17 minutes

Workout:

Warm up with Med Balls

Then:

10 minutes of Carrying

Then:

15x (20sec Work/10sec Rest) Hang Clean or FSPP @ 75#

Player must hold BB throughout

Then:

6x Weighted Lunge (3 each side) +

10x Split Jump

Six Rounds, Rest one minute between each

Then:

3x (1-6) Pull-up Ladder

Then:

KB Snatch Test Max reps in 10 min Player must hold KB throughout

10x Deadlift @ 115% Bodyweight +
25x Box Jump @ 24” Box
Three Rounds
Then:
Cool Down


Workout:
All of the above
Then:
Ride (spin bike)
Warm up 10 min @ easy pace
Then:
20x 30/90 @ 110rpm/130rpm, light reistance
Then:
Cool down

avorek 6-Way DB Complex:
6x Hi-Pull (DBs touch floor each rep) +

6x Hang Clean +
6x Front Squat Push Press +
6x OHS & SOTS Press +
6x Push-up & One-arm Row
Three sets, increase weight each set, i.e. 20#, 25#, 30#
Then:
Tag Team "Louder Than 666" (a variation on "Louder Than 10")
5x Partner Ball Slam (P1 slams ball to P2, alternate, 5 each) +
10x Burpee (alternate, 10 each) +
15x Two-hand KB Swing (15 each, partition as desired)
Six rounds
Then:
Team Rope Pull, 3-man team
10m Rope Pull & Sprint the rope to partner
10 pulls each, 30 total pulls per team
Then:
Med Ball Toss from inside squat rack
30, 20, 10 with balls weighing from 15-30#

Workout:
Dumbbell Complex:
6x Bicep Curl +
6x Military Press +
6x Hi-Pull from Floor +
6x Front Squat Push Press +
6x Bent Over Row +
6x Upright Row +
6x FSPP
Maximum number of rounds in two minute sets (try for three)
Four total sets resting one minute between each
Done for speed with strict form
Then:
Two minutes of:
5x Jumping Pull-up +
5x Dumbbell Push Press @ 30-50% BW
Five total Rounds, Rest one minute between each
Then:
25x Ball Slam @ 60# Ball
Rest as needed on way to 25 total reps

Workout:
1
10x Clean Hi-Pull @ 70% 1RM +
2:00 minute Row @ >450m pace +
2:00 Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)

2
10x Front Squat @ 60% 1RM +
2:00 minute AirDyne (15sec Hard/15sec “Less Hard”) +
2:00 Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)

3
25x Ball Slam @ 40#
Rest as needed on way to 25 reps

tan track 16'30''