Strength & Conditioning Sessions

Session 1

W/U – Dynamic

Part A
Monster Walk
High Knee
Heel to Toe
Butt Kicker
Over / Under
Karaoke
–
Part B
5:00
5/5 KBS
3/3 Halo
1 Pry Goblet Squat
3 Hip Bridges
5 Ring Rows/DH Pull Up

Skill

Single Arm Kneeling Dumbell Press 5-7-8

Use same weight with each set
Superset with Back Squat warm up sets

Strength

Back Squat 3×6 at 60% of 1RM

Perform on the :45sec
Suggested W/U sets:
x12 at 35%
x8 at 45%
x6 at 55%

Conditioning

10:00 to complete 8-6-4-2 Reps Of
Hang Power Clean, 135/75lb
Broad Jump, 8ft
Toes to Bar

Rest 2:00

For Time
30 Ground To Over Head, 135/75lb

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Session 2

W/U – Dynamic / S&S

3x

5/5 KBS
3/3 Halo
1 Prying Goblet Squat
3 Hip Bridges
3 Push Up
3 Ring Row / Strict Pull Up

Skill

n/a

Strength

Turkish Get Up

1-1-2-2-3

Conditioning

5 RFT

10 SA Push Press, 35/20lb
10 Box Jump, 24/18″
10 SA Push Press, 35/20lb
20 Sit Up

Scaling Guide 15:00

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Session 3

W/U – Dynamic

Part A
Bike 4x (:30 w/ 1:00), increase intensity with each set

Part B
4:00
6 Ground To Overhead
3/3 Windmill
6 Bent Over Row

Skill

Single Arm Ring Row 5-7-9

Use the same degree of difficulty with each set
Superset with Back Squat warm up sets

Strength

Bench Press 3×6 at 60% of 1RM

Perform on the :45sec
–
Suggested W/U sets:
x12 at 35%
x8 at 45%
x6 at 55%

Conditioning

6 RFT

6 Deadlift, 55% 1RM
12 Bar Over Burpee
12 Pull Up
1:00 Rest

Scaling Guide 18:00

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Session 4

W/U – Dynamic

Part A
DROM

Part B – 3x
5 Air Squat
5 Push Up
5 Ring Row / Strict Pull Up

Part C – 5:0O
TGU, Windmill, or Armbar

Skill

n/a

Strength

n/a

Conditioning

4-8x

5 Snatch
3 Thruster
5 OH Lunge Steps
3 Bent Over Row

Rest as needed between “rounds”.
Perform entire sequence using “weak” side, then repeat using “strong” side. This is 1 round.
You may put the KB down between Left and Right, but not during.