https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/30/workout-16en-USTelligent Community 11 Non-Productionhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/30/workout-16Tue, 25 Apr 2017 13:23:23 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:9feee64d-c36c-4239-8453-b6409769b029Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/30/workout-16#commentsCurrent Revision posted to SixPackSmackdown Wiki by Luke D on 4/25/2017 1:23:23 PM<br /> <ol> <li><strong>Warm Up</strong> - 800m run<br /><br /></li> <li><strong>Conditioning</strong><br />EMOM 15<br /> 5 pull-ups<br /> 10 push-ups<br /> 15 squats<br />*EMOM = Every Minute On the Minute. Complete the above triplet 15x. <br />Start each round when the clock hits x:00 If you get done in :30, you rest the remaining :30 and <br />start again at the top of the minute.<br /><br />- rest as needed...then<br /><br /></li> <li><strong>Conditioning - Barbell Complex</strong> (use the same weight for everything - you choose)<br /> 3 Rounds<br /> 15 DeadLift<br /> 12 Hang Power Clean<br /> 9 Front Squats<br /> 6 push press<br /> 3 thrusters<br /><br /></li> <li><strong>Lunge University</strong> - 250 Walking Lunges</li> </ol><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/30/workout-16/revision/1Thu, 20 Apr 2017 16:37:31 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:9feee64d-c36c-4239-8453-b6409769b029Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/30/workout-16#commentsRevision 1 posted to SixPackSmackdown Wiki by Luke D on 4/20/2017 4:37:31 PM<br /> <ol> <li><strong>Warm Up</strong> - 800m run<br /><br /></li> <li><strong>Conditioning</strong><br />EMOM 15<br /> 5 pull-ups<br /> 10 push-ups<br /> 15 squats<br />*EMOM = Every Minute On the Minute. Complete the above triplet 15x. <br />Start each round when the clock hits x:00 If you get done in :30, you rest the remaining :30 and <br />start again at the top of the minute.<br /><br />- rest as needed...then<br /><br /></li> <li><strong>Conditioning - Barbell Complex</strong> (use the same weight for everything - you choose)<br /> 3 Rounds<br /> 15 DeadLift<br /> 12 Hang Power Clean<br /> 9 Front Squats<br /> 6 push press<br /> 3 thrusters<br /><br /></li> <li><strong>Lunge University</strong> - 250 Walking Lunges</li> </ol><div style="clear:both;"></div>