4 Week Core Emphasis Conditioning 3.4

A) Front Squat: 3 x 3. Start at 80% and work to a heavy set.

B) Death by Burpees – 1 rep ladder on the minute:

  • Start= complete 1 burpee
  • Min 1= complete 2 burpees……
  • Min 7= complete 8 burpees and so on

*Workout ends when unable to complete the required reps within the minute.

4 Week Core Emphasis Conditioning 3.3

A) Snatch with 3 sec pause above knee: 5 x 2

B) AMRAP-athon – 5 min AMRAP of each:

  • 5 HSPU
  • 8 total bird dogs
  • 5 wall balls (20/16)
  • 8 alligator push up
  • 5 goblet squats (70/55)
  • 8 total dead bug
*1 min rest between AMRAPs

4 Week Core Emphasis Conditioning 2.6

A) 2 Hang Power Clean+1 Jerk 3X5@60% Max Jerk

B) In pairs of 2, complete for time:

  • 40 alternating KB snatches (55/35) (20 each partner)
  • 10 MB Sit-Up throw to partner
  • 20 Mountain Climbers L+R =1
  • 10 MB Sit-Up Throw to partner
  • 20 Flutter Kicks
  • 10 MB Sit-Up throw to partner 

Killjoy

*Courtesy of Athlete of the Month Taylor Lovejoy

For Time:

  • 1 mile run
  • 90 Squats
  • 80 Sit Ups
  • 70 Push Ups
  • 60 Barbell Thrusters (45/35)
  • 50 Calorie Row
  • 40 Alternating Pistols
  • 30 Toe-to-Bar
  • 20 Handstand Push Ups
  • 10 Burpee Box Jumps (24/20)
  • 1 Muscle Up

4 Week Core Emphasis Conditioning 2.4

A) Negatives: Start at the top and take at least 10 seconds lowering, go back up fast

  • Pull-Up: 5X5
  • Ring Dip: 5X5 

B) 4 RFT:

  • 20 Bumper Plate slams 45/25
  • 2 Rope climbs
  • 200 m 1 handed KB farmer carry
  • 2 Rope climbs