rx-Reverse Delta Scaled-Straight 45 minute cap Rounds-5-4-3-2-1 Run or row 200-400-600-800-1000 m Med ball sit ups 5-10-15-20-25 Russian twists 5/5-10/10-15/15-20/20-25/25

Strength Strict press-1x5 with pause at the top 1x20 Then build a heavy 3 Then 3x1 3 Rounds 10 Pull ups 10 barbell curls 20 ft forward bear walk 20 ft reverse bear walk Conditioning Mixed tabata Kb high pulls Dips

STRENGTH Front squat -1x5 with pause 1x20 Then 3x1 4 rounds-building sets 3 long jumps 6/6 step downs 9 hip thrusts Conditioning 3 rounds 7 minute cap 200 m run 20 lunges 20 air squats

Rx+3 rounds Rx 2 rounds Scaled 1 round For time 500m Ski/Row 100ft walking lunges(50/35 x2) 100m Farmer Carry (70/53 x 2) 1000m Run *Accumulate 350/200 ft Sled Push or Pull throughout

STRENGTH Thrusters-Build a heavy 12 Then Every 40 seconds for 10 rounds 3 reps for time 4 Rounds-Building sets 5/5 Single DB rotational deficit Bulgarian split squat https://www.instagram.com/reel/CseLfDcLkJE/?igsh=MWd2ODI2ajBneGUybQ== 5/5 Single arm bottoms up presses 5 Weighted chin ups Conditioning For time-7 Minute Cap 12-10-8-6-4-2 Alternating DB snatches DB Over Burpees

ENDURAN CE Ra-Delta, Scaled -Straigh- 1x 1k run 50 sit ups 2xs 800 m run 40 sit ups 3xs 600 m run 30 sit ups 4xs 400 m run 20 sit ups 5xs 200 m run 10 sit ups 50 foot very heavy farmer carry after each set Scale the run with the bike, details will be given in class

Bench press-1x5 with pause, 1x20 Then build a heavy 5 Then 5x3 4 rounds-Building sets 8 barbell rows 8 hammer curls 8 push ups-Weighted if possible 8 db skull crushers Mixed tabata Seated db cleans Cal ski The seated db clean https://www.instagram.com/reel/C3bOGW2yzfs/?igsh=MTA1NXR1ZzQyaGpwYg==

STRENGTH Back Squat 1 × 5 pause 1 × 20 no pause Then build to a heavy 5 Then 5 rounds of 3 reps 4 Rounds – Building Sets 3 Squat Cleans or Power Clean + Front Squat 50 / 30 second side plank – weighted CONDITIONING For Time 100 (50 / 50) single DB step-ups (50 / 35) Every EVEN minute 5 V-ups 0, 2, 4, etc. Every ODD minute 3 Burpees 1, 3, 5, etc.

Strength Back squat-1x5 with pause, 1x20 Then build a heavy 7 Then 4x5 4 rounds-Building sets 8 db thrusters 8/8 split stance or single leg Romanian deadlifts Hollow rocks-30 seconds conditioning 3 rounds for time-7 minute cap 8/8 alternating lateral step jumps 50 ft walking lunges 5/50 flutter kicks

strength Farmers carry-50 ft ahap yes Then 2 minute bike sprint Hyrox 2 rounds 30/20 Cal row or ladder 100ft Sled Push AHAP 8 Burpee Broad Jumps 2 minute sprint distance Into: 2 rounds 30/20 Cal Ski 20 KB Deadlift (70/53 x 2) 300 ft farmer Carry (70/53 × 2) 25 Wall Balls (20/14) Bike=Use the distance you establish in the 2 minute sprint you get pre workout Rx+3 rounds of each Rx 2 rounds of each (as written) Scaled 1 round of each

AMRAP14 40 double unders/ singles/ jumping jacks 30 second wall sit 20/20 mountain climbers 10 second L hang Rest 1 minute AMRAP14 10/7 cal ski 20/20 second split squat hold 10/7 cal row 20/20 second side plank

Strength Pause bench press Build a heavy 9 Then 3x7 5 Rounds-Building sets 3 negative chin ups or under hand grip Australian push-ups pause at the top and bottom of each trip 5/5 single arm bottoms up presses 7 v ups with a pause at the top Mixed tabata-4 rounds Ring push ups Left arm row Right arm row

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