Author: ajrx

Warm Up: Joint Mobility/Dynamic

Strength: Straight Sets

Barbell Bench Press 5 x 5

*Perform these sets at 70-75% of your W1rm
*Focus on Speed in your reps, if they feel like slow grinds as soon as set 2 drop the weight for the remaining sets
*Rest 90-120 seconds between efforts

Conditioning:

10 Minute AMRAP

10 Sandbag Push Presses
10 DiveBomb Pushups
10 T2B

*There is a 5 Round cap on today’s workout, if you hit this in under the 10 minute cap be sure to record your time. With this goal of trying to achieve 5 rounds in mind be sure to pick a Sandbag weight that will allow you to stay at this goal. That doesn’t mean take it easy on yourself, but don’t overweight the movement either.

Cool Down: 3-5 Min of Light Monostructural Work

Warm Up: Joint Mobility/Dynamic

Strength: Bar/Bell SuperSet

5 Rounds

5 x Barbell Squat
7 x DxKB Pause RDLs

*Squats performed at 75% of your W1rm
*Perform RDLs with a 2 second Pause with handles below the knees and then an aggressive lockout to bring the Bells back to standing
*Rest 90-120 seconds between sets

Conditioning:

12 Minute EMOM

Odd Minutes: Complete the Following

1 x Barbell Power Clean
2 x DxKB Clean
Max rep Burpees in remaining Time

Even Minutes: Rest

*The Barbell and KettleBell weight is up to you in today’s EMOM. And while you may go as heavy as you like on the Bells you may not exceed 225/155 on your Barbell work
*Be sure to choose weights that will allow you to have time to get after your burpees, you get to rest in the following minutes you can push the pace on the bodyweight today.

Cool Down: 3-5 Minutes of Light Monostructural