Features
5 sessions per week
Must use App app to view and log training
Team Training
STRENGTH
A
12-10-8-6 Floor Press
QUALITY
B
Complete 4 rounds for quality of: 8 1-Arm Offset DB Push Presses 8 Foot Elevated Tempo Ring Rows (33x1) *Offset: Hold one DB on your shoulder (Front Rack Position) while Push Press with the other arm.
CONDITIONING
C
Complete 3 rounds for time: 12 Devil's Presses (35/20) 24 Squats 48 Double Unders
STRENGTH
A
8-8-8-8 Reverse Lunge (ea)
QUALITY
B
Complete 3 rounds for quality of: 6-8 Paused Birddog Rows (:03) 8-10 Hanging Leg Raises
CONDITIONING
C
Complete 5 rounds for time: 20 Push Ups 40 KB Swings (53/35) 400m Run
STRENGTH
A
3-3-3 2-Position Clean 3-3-3 Clean Pull
CONDITIONING
B
Complete 6 rounds for time: 10 Hang Power Snatches (95/65) 50 Double Unders
STRENGTH
A
8-8-8-8 Weighted Chin-Up
QUALITY
B
Complete 3 rounds for quality of: 10-15 Parallete Push Ups :30-:45 L-Sit/Tuck Hold 6-8 Shoot Throughs
CONDITIONING
C
AMRAP 16 20 Alternating DB FR Reverse Lunges (50/35) 10 DB Front Squats 10 Toes-to-Bar
STRENGTH
A
5-5-5-5-5 Floor Press
QUALITY
B
Complete 4 rounds for quality of: Max Pause Pull Ups (13x1) MAX Banded Push Ups
CONDITIONING
C
Complete 3 rounds of the following for time: 20 DB Front Squats (35/20) 10 Devil's Presses 200m Run
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