Workout
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
Then:
FRSQ/Box Jump Complex
10/10 @ 50% 1RM/ 24″ Box
6/6 @ 70% 1RM/ 24″ Box
3/3 @ 80% 1RM/ 24″ Box
Then:
4×3 FRSQ @ 85% 1RM (215#)
(Chase with 5x Box Jump @ 36″
rest as needed
Then:
6×2 Power Clean @ 80% 1RM (165#)
rest 2 min between sets
Then:
6×3 Jerk @ 70% 1RM (135#0
rest 2 min between sets
Then:
Cool Down

Participant: Ari, FRSQ, Box Jump, Power Clean, Jerk

 

 

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2×10 KBS @ 53#
Then:
10x Power Clean @ 185#+
2:00 min Ski @ >550m Pace+
2:00 min rest
3 rounds
Then:
5 min Intermission (include last rest period)
Then:
10x Back Squat @ 225#+
2:00 min AirDyne @ >60cal Pace+
2:00 min rest
3 rounds
Then:
5 min Intermission (include last rest period)
Then:
8x Push Press @ 2×53# KB+
8x Pull up (strict)+
8x Ring Push up+
8x KBS @ 106# KB+
20m Bear Crawl @ 2×53# KB
Rest 1 min
3 rounds
Then:
Cool Down

Participant: Antonio, PC/Ski (563m,580m,600m) BS/AD (60c,61c,66c), PP, Pull up, Push up, KBS, Crawl

 

 

Workout
50x TGU @ 10kg (Right/Left)
Then:
45 min AirDyne @ easy pace

Participant: Antonio, TGU, AD

 

D3Z_2038I really enjoy doing IWT, they never get too easy and you can do countless variations.  You can implement an IWT into your program if you want to increase your work capacity.