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Warm Up

General Warm Up, In Pairs: Run 400m (alternate 100s, 2 each), 40 Partner Wallballs, 40 Medball Bear Hug Good Mornings, :30 HS Hold (together)

Athletes share one wallball and essentially “pass” it to each other. BOTH athletes squat on EVERY rep, meaning the person not doing the wallball performs an air squat. A bear hug good morning is exactly that – hug the ball to your chest and push your hips back and hinge forward like in a RDL or a good morning.

Mobility/Activation Recommendation: 2:00 External Hip Rotation Contract/Relax; 1:00 of Dead Bugs or Cat/Cow

External Hip Rotation Contract/Relax: sit in a squat and wrap you arms around the outside of you knees. Attempt to squeeze the knees together while simultaneously driving the knees out for 5 seconds, then relax and sink further into the squat.

Strength (Week 3)

Deadlift: 5 @ 75%, 3 @ 85%, 1+ @ 95% (use your working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!


Every 5 Minutes for 15 Minutes (3 sets): 15/12 Calorie Row, 15 Hang Squat Clean Thruster (95/65)

All we’re going to say is “ouch”. This workout is 100% about sending it. Scale the calories and the hang squat clean thruster weights so you can hammer the gas pedal and try to hang on each and every round. There is ample rest, so you HAVE to send it to get the desired stimulus.



Warm Up

General Warm Up, On a 6:00 clock: 2 rounds of 12 Alternating DB Snatch, 8 Burpees – then – Max Duration Freestanding Handstand Hold w/remaining time

Freestanding HS Hold Tips: a helpful cue for freestanding HS holds is “use your fingers.” Gripping the floor with your hands and fingers will help you balance. When you start to tip forward, clench your fingers more tightly. When tipping backwards, relax the hands/fingers a little.

Mobility/Activation Recommendation: 2:00 Banded Overhead Contract/Relax

Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, face away from the rig with your arm straight overhead and the band across the palm of your hand. Gently push the arm forward and then relax, allowing the band to pull the arm further back overhead.


Strict Press: 3-3-3-3-3

Second pressing strength piece of the week today, this time standing. We want to see you focusing on keeping your midlines tight, your presses heavy, and your bar paths straight. Build in weight across the five sets.


Specific Warm Up: 3×3 Devil’s Press, increasing DB weight each time

Teams of 3 (rotating through full rounds), 9 RFT: 8 Devil’s Press (50/35), 18/12 Calories AAB

The Devil’s press is a slow movement, but should not take more than 1 minute to do 8 reps at the chosen weight. Because everyone gets 2:1 rest, push hard on the bike each round before you rest. Each athlete performs 3 rounds, with 1 round taking no more than 2:30 at most.