Strength

Advanced/ Intermediate
Front Squat find a 3rm
3-3-3-3-3

Beginner
Front Squat/ Goblet Squat
3×10

Conditioning

Advanced/ Intermediate
Alternating double Tabata for reps
Front squat @95
DBLU’s

Beginner
Alternating 1&1/2 Tabatas for reps
Squat
SNGLU’s

Agility
Ladders x 4
Pro Agility x 6

Conditioning
8 x 400m rest 90 sec

Strength
Advanced/ Intermediate
Push Press
Find a 3 rm
3-3-3-3-3

Beginner
Push Press or DB Push Press
Find a 5rm
5-5-5-5-5

Conditioning
Advanced / Intermediate
Five rounds for time
Alternating Step up x 10 @95/65
Strict Pull ups x 12
Ball Slams x 25 @ 20lbs

Beginner
Five rounds for time (10 min cap)
DB Split Squat x 5(each leg) @ appropriate weight
Ring Rows x 10
Ball Slams x 10

For time
Advanced/ intermediate
20 min cap
Kbell swings x 50
Pushups x 50
Box jumps x 50
Burpees x 25

Beginner
12 min cap
For time 4 rounds
Kbell swings x 5
Pushups x 10
box jumps/ jump tucks x 10
Burpee x 5

Strength
Deadlift
Find a 3rm
3-3-3-3-3

Conditioning
Adv/Intermediate
For time (10 min cap)
21-15-9
SDLHP @95/65
Push press @ 95/65
Knees 2 Elbows

Beginner
For time (7 min cap)
15-9-3
SDLHP w/kbell @ appropriate weight
DB Press @ appropriate weight
Hanging leg raises

5 rounds for time

T-get up x 10 each arm
C2B pull ups – 15
Situps – 25

20 min cap

Strength

Back squat – find a 7 rm

Push press- find a 7rm

Conditioning
For time

400 m run
9 reps of Thrusters & pushups
400 m run
15 reps of Thrusters & pushups
400 m run
21 reps of Thrusters & pushups
400 m run