Clean Fitness Workout #228

Day 43/56

CONDITIONING:
With a continuously running clock for 7 minutes:

2 Deadlifts

Start at 55% of your Deadlift 1RM, and add no less than 10 pounds, no more than 20 pounds per set. Keep the clock going and lift when you're ready.

Post starting and final load.

Then;
20 Calorie Row

INTENSITY:
21-15-9 Reps for Time of:
Clean (95/65)
Ring Push-Ups

RESET:
2 Rounds:
4 Wall Walk-Ups
6 Barbell Roll-Outs
8 KB Goblet Squats (3s hold at the bottom)

Wall Ball Fitness Workout #227

Day 42/56

CONDITIONING:
EMOM, 12 Minutes
3 Back Squats @ 75% 1RM

Then;
800m sprint

INTENSITY:
3 Rounds for Time of:
20 Wall Balls (20/12)
10 Box Jumps (24/20)

RESET:
2 Rounds of:
Max UB Suspension Ring Row
10 Suspension Y-Flys
10 KB Orbits (either direction)

Dumbbell Clean Fitness Workout #226

Day 41/56

CONDITIONING:
EMOM, 12 Minutes
3 Overhead Squats @ 75% 1RM

Then;
10 Snatch @ same weight

INTENSITY:
10,9,8,7...1 reps for time of:
Dumbbell Clean (45/25)
Pull-Ups

RESET:
2 Rounds of:
20 Landmine Bus Drivers (45/25)
30 Mountain Climbers
40 Double Unders

Double Under Fitness Workout #225

Day 40/56

CONDITIONING:
Descending Push-Up Ladder
Start with max-reps UB (unbroken) Push-Ups
Rest 60s
Do new max-reps UB Push-Ups
Rest 60s
Continue in this manner until you are unable to complete 10 UB push-ups

Then;
Max Reps UB:
Pull-Ups

INTENSITY:
For Time:
100 Double Unders
20 Deadlift (225/185)
100 Double Unders
20 Calorie Row

RESET:
60s Plow Pose
10 Iron Crosses (each leg)
20 Around the Worlds (45/25 - either direction)

Thruster Fitness Workout #224

Day 39/56

CONDITIONING:
EMOM, 10 Minutes
 Clean and Jerk

4 rds @ 65% 1RM
2 rds @ 75%
2 rds @ 85%
1 rd @ 95%

Then;
Max reps UB (unbroken):
Hollow Rock

INTENSITY:
3 Rounds for Time of:
6 Thrusters (95/65)
9 Bar-Facing Burpees
12 Toes to Bar

RESET:
50' Walking Lunge
Max UB Pistol Squat, Right leg
Max UB Pistol Squat, Left leg
50' Broad Jump

Delta 2013 mesocycle, Conditioning Phase, Week 6

Length: 8 weeks
"Capacity Building"

Monday: Death by Deadlift
Tuesday: Max Pull-Ups
Wednesday: Snatch
Thursday: FSQT
Friday: Backwards Run
Saturday: 300 Sit-Ups
Sunday: 45 minute Ruck March

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

Click here for additional phases