Quality Thruster Fitness Workout #221

Day 29/56

CONDITIONING:
Tabata, 4 Minutes
Dueling Ropes



Then;
2 Rounds:
Max Reps UB Push-Ups
Rest 60s

INTENSITY:
3 Rounds for Quality of:
10 Thrusters (95/65)
10 Barbell Roll-Outs
10 Knees to Elbows

RESET:
5 Rounds of:
2 Turkish Get-Ups (Left)
10 Sandbag Cleans
2 Turkish Get-Ups (Right)

Calorie Row Fitness Workout #220

Day 28/56

CONDITIONING:
Max UB (Unbroken) Overhead Walking Lunge (95/65)

Then;
30 Sandbag Over-the-Back

INTENSITY:
Max Calorie Row, 10 Minutes

RESET:
2 Rounds
50' Spiderman Lunge
60s Cobra Pose
10 Iron Cross Stretch (either side)

AMRAP Fitness Workout #219

Day 27/56

CONDITIONING:
Complete the following:

5 Rounds:
Bear Complex @ 55% of your Push-Press 1 RM

*Each round of the Bear Complex is 7 sets of the following sequence (without dropping the bar):
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Reset

Then;
30 Burpees

INTENSITY:
AMRAP; 5 Minutes
5 KB Swings (2p/1.5p)
5 Ball Slams (20/12)
10 Double Unders

RESET:
10 Calorie Row
6 Turkish Get-Ups
50 Mountain Climbers
60s Plow Pose

Deadlift Fitness Workout #218

Day 26/56

CONDITIONING:
EMOM, 10 Minutes
3 Overhead Squats

4 sets x 55% 1RM
4 sets x 65%
1 set x 75%
1 set x 85%

Then;
5 Rounds:
 Max Strict Pull-Ups
2 Wall Walk-Ups
 Rest 30 seconds

INTENSITY:
21-15-9 Reps for Time of:
Deadlift (255/185)
Toes to Bar

RESET:
2 Rounds of:
50' Bear Crawl
10 Chest-to-Ground Push-Ups
Max Handstand

Delta 2013 mesocycle, Conditioning Phase, Week 4

Length: 8 weeks
"Capacity Building"

Monday: Backsquat
Tuesday: Thrusters
Wednesday: Calorie Row
Thursday: Overhead Squat
Friday: Weighted Pull-Ups
Saturday: 200m Walking Lunge
Sunday: Active Rest Day - Yoga or Swim

EXERCISE KEY:
PU - Push-Up
SDHP - Sumo Deadlift, High-Pull
UB - Unbroken

Click here for additional phases