New YOU 6 Week Challenge starts today!

WARM UP FOR BOTH GROUPS

DYNAMIC warm up

+

3 rounds

100m row

10 air squats

5 ring rows

10 wall angels

Growth & Development

Strength

  1. Strict press x 6 reps heavy as possible each set ** please log weights used x 4 sets
  2. Barbell bent over rows heavy as possible each set without breaking form in the back! 8 reps x 4 sets

Conditioning

For Time

400m run

21 KB swings 53/35

500m Row

15 wall ball

10 assault bike calories

12 burpees

10 assault bike calories

9 Back squats 135/95

500m row

6 deadlift 135/95

400m run

 

Performance

Strength

  1. Strict press x 6 reps as heavy as possible for each set, please log weights used**
  2. EMOM x 8  1 power clean + 1 hang squat clean complex ** do not drop the bar , Go as heavy as possible starting at 75/55 trying to go up as needed

Conditioning

20:00 Amrap

400m run

AMRAP pull-ups (until failure) or death by ring rows till failure

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